Bean & Quinoa Chili [Bulkbites.com]

• Servings: 2
• Time: 45 minutes

Quinoa seeds are high on nutrition and works best in this chili for beans and vegetables. This recipe is a delight for those who want to build muscles but try to avoid meat based diets all the time. It’s a perfect vegetarian chili recipe that is extremely rich not only in protein but other nutritious component. It is high on fiber, vitamin and minerals as it contains many potent ingredients like –quinoa, black bean, kidney bean, onions, carrots, zucchini, tomatoes and many other spices. Always make it in large quantity, as it can be stored in the fridge and use over the next meal. To get the better taste you can top the chili with Greek yogurt, sour cream, green onions or cilantro, and serve this along with whole wheat bread, crackers or chips.

Nutrition

• calories: 433
• protein: 19
• carbs: 78
• fat: 6
• saturated fat: 0.88
• polyunsaturated fat: 1.96
• monounsaturated fat: 2.16
• cholesterol: 0
• sodium: 411
• potassium: 1084
• dietary fiber: 15.86
• sugars: 5.6
• vitamin a: 394
• vitamin c: 20
• calcium: 137
• iron: 5
• magnesium: 0
• complex carbs: 56.54
• other fats: 1

Ingredients

• 1 cup Quinoa, cooked
• 0.5 cup Beans, black, mature seeds, cooked, boiled, with salt
• 0.5 cup cup rinsed solids Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
• 0.5 cup Beans, white, mature seeds, cooked, boiled, with salt
• 1 tbsp chopped Onions, raw
• 1 tbsp chopped Garlic
• 1 medium whole Tomatoes, red, ripe, raw, year round average
• 1 pepper Peppers, jalapeno, raw
• 1 large Carrots, raw
• 1 stalk, medium Celery, raw
• 1 medium Bell pepper (green/yellow/red)
• 1 tbsp Spices, chili powder
• 1 tsp Oil, olive, salad or cooking
• 1 dash Salt, table
• 1 tbsp Ground cumin
• 10 gram Yogurt, Greek, plain, nonfat

Instructions

• In a deep sauce pan, heat oil and sauté onions until translucent.
• Add garlic, tomatoes, carrot, jalapeno, celery and bell pepper. Stir and cook until tender.
• Add black beans, kidney beans, white beans and quinoa.
• Also add vegetable stock, salt, chili powder and cumin powder.
• Mix all the ingredients and simmer on low heat for about 30 minutes or until thick.
• Serve warm top with a dollop of Greek yogurt.