Quinoa and Bean Chilli

Quinoa and Bean Chili is a hearty and nutritious dish that combines protein-rich quinoa with a variety of beans and vibrant vegetables. Packed with flavor and spices, this chili is not only satisfying but also a great option for a healthy meal.

For a Serving Size of Two:

Ingredients:

• 1/2 cup (90 grams) quinoa, rinsed
• 1 can (400 grams) black beans, drained and rinsed
• 1 can (400 grams) kidney beans, drained and rinsed
• 1 cup (150 grams) diced tomatoes (canned or fresh)
• 1 medium onion (about 100 grams), chopped
• 1 bell pepper (about 150 grams), chopped (any color)
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and pepper to taste
• 2 cups (480 ml) vegetable broth or water
• 1 tablespoon olive oil
• Fresh cilantro or green onions, chopped (for garnish)

Procedure:

• In a large pot, heat the olive oil over medium heat. Add the chopped onion and bell pepper, sautéing until softened, about 5-7 minutes.
• Add the minced garlic and cook for another minute until fragrant.
• Stir in the ground cumin, chili powder, smoked paprika, cayenne pepper (if using), salt, and pepper. Cook for about 1-2 minutes to toast the spices.
• Add the rinsed quinoa, black beans, kidney beans, diced tomatoes, and vegetable broth. Stir well to combine.
• Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes, or until the quinoa is cooked and has absorbed most of the liquid. Stir occasionally to prevent sticking.
• Taste the chili and adjust the seasoning if needed. If you prefer a thinner chili, add more vegetable broth or water.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g