Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

Chili with Black Beans & Quinoa

Written By: Peggy Korody - Dec• 31•13

Happy New Year!  To start the year I thought I would share a quick and healthy dish because this is the time of year most people start thinking of changing their eating habits. A plant-based diet, at least one day a week (think Meatless Mondays), is an easy/healthy approach to eating healthy.  I love this recipe because it is so easy.  You simply put all the ingredients into a crockpot, turn on low, and come back 8-9 hours later!  This vegetarian chili has a few ingredients you may not have thought of to add to your own chili recipe, such as quinoa – for extra protein, and a cinnamon stick for the “secret” ingredient.

photo by Doug Korody

photo by Doug Korody

Serving Size: 8

3        cans black beans, low sodium, rinsed

1        can diced tomatoes, low sodium

1        cup quinoa, uncooked

3        cups vegetable broth, low sodium

2        cups water

1        cup corn, fresh, or frozen

1        jalapeno, small dice,

(seeds add heat, I use 1/2 of the seeds, adjust to your comfort heat level)

1        tablespoon cilantro, chopped

1        tablespoon garlic, minced

½    medium onion, diced

1        stick cinnamon

2 ½    tablespoons chili powder (I like to use Chipotle chili powder)

1        teaspoon onion powder

1        teaspoon cumin powder

½ teaspoons freshly ground black pepper

½    teaspoon salt

Place all ingredients into a 6-quart crockpot. Cook on low setting, 8-9 hours.

Serving Ideas: Garnish with avocado, cheese, and/or sour cream.  Good served with corn bread.

Notes:  Feel free to add any veggies of choice, such as diced green pepper, carrots, etc.

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