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Red Bean and Quinoa Chili

Description

Because whole grains and beans are combined in this Red Bean and Quinoa Chili, a vegetable or salad is all you need to make a nutritionally complete meal.

Ingredients

1 cup
dried kidney beans, soaked
2 tsp
cumin (divided)
3 cup
water
1 tbsp
extra-virgin olive oil
1 medium
onion, chopped
2 tsp
sea salt (divided)
2 clove
garlic, minced
1 large
green pepper, chopped
1 tsp
dried oregano
1⁄4 tsp
cinnamon
1⁄8 tsp
cayenne
2⁄3 cup
quinoa, rinsed in warm water and drained
1 cup
fresh or frozen corn
1 cup
organic tomato sauce ((double amount if desired))
1 cup
water

Instructions

Drain soaking water off beans. Place beans in a large pot with 1 teaspoon cumin and water; bring to a boil. Simmer over low heat, covered, until tender (50-60 minutes) or pressure-cook using 2 cups water (45 minutes). Heat oil in skillet on medium heat. Add onion, 1 teaspoon of the salt, garlic, green pepper, the remaining 1 teaspoon of cumin, and the rest of the spices; saute for 5-10 minutes. Add rinsed quinoa and stir in. Add corn, tomato sauce and water to onion/quinoa mixture. Simmer together 20 minutes. Add cooked beans and remaining 1 teaspoon of salt to other ingredients; simmer another 10 minutes. Top each bowl with a sprinkle of grated cheese if desired.

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Chili
Yield
Servings
SourceRecipe republished with permission from Bastyr faculty member Cynthia Lair (Feeding the Whole Family, Sasquatch Books, 2008).
Prep time
N/A
Cooking time
1 1/2 hours
Total time
1 1/2 hours