This wintery black bean quinoa chili is rich, hearty, nicely spiced and _super_ filling. It’s low fat, a great source of fiber and vitamins and keeps you feeling satisfied. When you want a lot of food you can feel great about, this is your meal.
Quinoa is one of my favorite chili ingredients. It’s high in protein and fiber, low in fat, a great source of nutrients and has a nice little texture that’s just made for chili.
And it’s filling. So filling. Which was exactly what I wanted when I cooked up this chili last week. I was feeling extra ravenous and wanted something that was going to fill me up, no playin. I wanted FOOD.
So this is what I came up with. Get a load of these layers of healthy fillingness! Quinoa, a ton of black beans, a can of pumpkin and as if all that wasn’t enough…a big ol’ unpeeled sweet potato. This is high fiber EXTREME.
I’m not into ragged, edgy flavors and textures when it comes to chili. Chili is all about comfort to me. So if you’re a little scared of a chili that has 40% of your daily fiber in each cup, don’t worry. You’re in gentle, comfort food-loving hands.
Oh, and BONUS – the recipe makes 10 cups! Feed your family, your friends and yourself all week. BONUS 2 is it’s cheap to make. Wait, economical.
One of my favorite pop-o-color chili toppings is chopped green onion tops. Breaking up the sea of orange-ish red can be a good thing for me, especially in winter. That reminder of freshness is nice.
You could use a little fresh cilantro or parsley. But if you have none of that on hand, as I often don’t, chop up a little fresh spinach and toss on there.
This black bean quinoa chili is great because:
it’s low fat
it’s cholesterol free
it’s low sodium
it’s a great source of potassium, iron, protein, vitamins A, B6 and C
it’s super-duper high fiber, meeting nearly half your daily needs in one cup (!)
it’s a little sweet, a little spicy and full of rich chili flavor
it’ll keep you feeling full and satisfied a long time
Eat Healthy Eat Happy
This wintery black bean quinoa chili is rich, hearty and nicely spiced. It's low fat, a great source of fiber and vitamins and will keep you feeling full and satisfied.
10 minPrep Time
35 minCook Time
45 minTotal Time
- 1 c uncooked quinoa
- 2 Tbs olive oil
- 3 tsp chili powder
- 2 1/2 tsp smoked paprika
- 2 tsp cumin
- 1 tsp chipotle seasoning
- 1 medium or large sweet potato, diced small
- 1 large yellow or white onion
- 1 large red bell pepper
- 5 cloves garlic, peeled and chopped
- 3 c water
- 1 15 oz. can (about 2 c) pumpkin puree
- 1 6 oz. can salt-free tomato paste
- 1 Tbs agave or maple syrup
- 1/2 tsp salt
- 2 Tbs lemon juice
- 1/4 c red cooking wine
- about 3 c (2 cans, rinsed and drained) black beans
- Cook the quinoa according to package instructions. Chop the veggies.
- Add the olive oil to a large, lidded saucepan and raise the heat to medium low. Add the chili powder, paprika, cumin and chipotle and let them bloom in the oil 2-3 minutes. Splash a little water in to deglaze if the spices look dry.
- Raise the heat to medium and add the diced potato. Saute 5 mins. Add the onion and pepper and saute 2-3 minutes. Add the garlic and a splash of water to deglaze, and saute another 2-3 minutes. Add the cooked quinoa and saute about 5 minutes.
- Stir in the 3 c water and all the remaining ingredients. Put a lid on the pan, lower the heat to a simmer and let everything cook through about 10 minutes, stirring occasionally.
[img src="http://eathealthyeathappy.com/wp-content/uploads/2015/11/black_bean_quinoa_chili_nutrition.jpg" width="247" height="314" class="aligncenter size-full" title="Black Bean Quinoa Chili Nutrition" alt="Black Bean Quinoa Chili Nutrition"]
Pin this super filling chili-rifficness.I finished the last of my chili over some brown rice for lunch today. And I’m already jonesing for another batch! Gota make some soon.
Quinoa is such a fabulous ingredient because not only is it super healthy, it’s incredibly versatile. Very few foods with a nutritional profile like quinoa can work in any meal – breakfast, lunch, dinner, snacks, all kinds of cuisines and diets, even desserts – quinoa can do it all! My buddy Carly over at bembu.com put together this amazing collection of 101 healthy quinoa recipes http://bembu.com/quinoa-recipes and literally managed to include something for everyone. If you love quinoa as much as I do, check it out!