Vegetable and Bean Chili with Quinoa

This Vegetable and Bean Chili with Quinoa is a hearty, flavorful dish that combines nutritious vegetables, protein-packed beans, and quinoa. Perfect for a cozy meal, it delivers a satisfying blend of spices and textures that will warm you from the inside out.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Canned kidney beans - 240 grams, drained and rinsed
• Canned black beans - 240 grams, drained and rinsed
• Vegetable broth - 500 milliliters
• Quinoa - 100 grams, rinsed
• Chili powder - 1 tablespoon
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.
2. Stir in the minced garlic, diced carrot, and bell pepper. Cook for another 5 minutes until the vegetables are softened.
3. Add the diced zucchini and cook for an additional 3 minutes.
4. Stir in the canned diced tomatoes, kidney beans, black beans, vegetable broth, and rinsed quinoa.
5. Add the chili powder, ground cumin, paprika, and season with salt and black pepper. Bring the mixture to a boil.
6. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 20 minutes, or until the quinoa is cooked and the vegetables are tender.
7. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 380
• Protein: 18 g
• Carbs: 62 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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