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.
All that fiber, plus all the other healthy ingredients, equals a chili that actually keeps me full and make no mistake, I live to eat. It’s magical. I had to let you in on this.
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.
What are your favorite chili ingredients?