Vegetarian quinoa chili
Savor a hearty and nutritious Vegetarian Quinoa Chili that's packed with a medley of vibrant vegetables, black beans, and kidney beans. Perfectly seasoned with chili powder and cumin, this protein-rich, plant-based meal is easy to make and ideal for any chilly day. Whether you're a seasoned vegetarian or just looking to incorporate more plant-based meals into your diet, this quinoa chili recipe will become a household favorite!
- 09 Apr 2024
- Cook time 60 min
- Prep time 20 min
- 10 Servings
- 19 Ingredients
This Vegetarian Quinoa Chili is a hearty, nutritious, and delicious meal that's perfect for a cozy dinner. Packed with a variety of vegetables and proteins like black beans and quinoa, it's a complete meal that even meat lovers will enjoy. The chili is seasoned to perfection with chili powder and ground cumin, providing a robust flavor profile that's both satisfying and healthy.
Ingredients:
Instructions:
- In a medium saucepan, combine 1/2 cup of quinoa and 1 cup of water. Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and simmer for about 15 minutes until the quinoa is cooked and the water is absorbed.
- Remove the saucepan from heat and set aside the cooked quinoa.
- Dice the onion, carrots, celery, green pepper, red pepper, and zucchini.
- Mince the garlic cloves and jalapeno pepper (remove the seeds for a milder taste).
- In a large pot or Dutch oven, heat 1 tbsp of olive oil over medium heat.
- Add the diced onion and minced garlic. Sauté for about 5 minutes until the onion becomes translucent.
- Add the diced carrots, celery, green pepper, red pepper, and jalapeno pepper. Sauté for another 5-7 minutes until the vegetables begin to soften.
- Add the diced zucchini, drained and rinsed black beans, kidney beans, canned tomatoes, and tomato sauce to the pot.
- Stir in 1 tbsp of chili powder, 1 tbsp of ground cumin, a dash of salt, and a dash of black pepper. Mix well to combine.
- Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for about 30 minutes, stirring occasionally.
- After the chili has simmered, stir in the cooked quinoa. Mix well to evenly distribute the quinoa throughout the chili.
- Continue to simmer the chili for another 10 minutes, allowing the flavors to meld together.
- Taste the chili and adjust the seasoning as needed with additional salt and pepper.
- Serve the Vegetarian Quinoa Chili hot, garnished with your favorite toppings like chopped cilantro, avocado slices, or a sprinkle of cheese if desired.
Tips:
- To rinse quinoa: Place quinoa in a fine mesh strainer and rinse under cold water for a few minutes to remove its natural coating, which can make it taste bitter.
- Spice adjustment: Feel free to adjust the amount of chili powder and cumin according to your taste preference. Add some smoked paprika or chipotle powder for an extra smoky flavor.
- Bean varieties: You can substitute black beans and kidney beans with your favorite beans such as pinto beans or chickpeas.
- Vegetable variations: Add or swap any vegetables you like such as corn, sweet potatoes, or mushrooms to make the chili your own.
- Toppings: Enhance your chili by adding toppings like sour cream, shredded cheese, avocado slices, or fresh herbs like cilantro.
- Leftovers: This chili tastes even better the next day, making it a perfect dish for meal prepping.
After a simmering session on the stove, your Vegetarian Quinoa Chili will be ready to serve. This flavorful dish is not only filling but also nutritious, offering a well-rounded balance of vegetables, grains, and protein. It’s an ideal meal prep recipe for busy weeks and can easily be frozen for later use. Enjoy your chili topped with your favorite garnishes like avocado, cheese, or fresh cilantro.
| Nutrition Facts | |
|---|---|
| Serving Size | 390 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 13g | 34% |
| Sugar 7g | 7% |
| Fat | |
| Fat 2.79g | 3% |
| Saturated 0.43g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 150ug | 16% |
| Choline 50mg | 9% |
| Vitamin B1 0.93mg | 78% |
| Vitamin B2 0.28mg | 22% |
| Vitamin B3 2.58mg | 16% |
| Vitamin B6 0.43mg | 26% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 58% |
| Vitamin E 2.61mg | 17% |
| Vitamin K 16ug | 14% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.42mg | 0% |
| Iron, Fe 4.46mg | 41% |
| Magnesium, Mg 80mg | 20% |
| Phosphorus, P 220mg | 17% |
| Potassium, K 980mg | 29% |
| Selenium, Se 3.23ug | 6% |
| Sodium, Na 510mg | 34% |
| Zinc, Zn 1.40mg | 13% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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