Vegetable and Bean Chili with Quinoa and Rice

This hearty Vegetable and Bean Chili is a satisfying blend of colorful vegetables, protein-rich beans, and wholesome quinoa and rice, making it a perfect meal for any occasion. Packed with flavors and nutrients, it’s a comforting dish that warms the soul.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Zucchini - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Canned black beans - 240 grams, drained and rinsed
• Canned kidney beans - 240 grams, drained and rinsed
• Quinoa - 100 grams, rinsed
• Rice - 100 grams, rinsed
• Vegetable broth - 500 ml
• Chili powder - 1 tablespoon
• 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 until translucent, about 5 minutes.
2. Stir in the minced garlic, bell pepper, carrot, and celery. Cook for another 5 minutes until the vegetables start to soften.
3. Add the zucchini, canned diced tomatoes (with their juice), black beans, kidney beans, quinoa, rice, vegetable broth, chili powder, cumin, and paprika. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 25-30 minutes, or until the quinoa and rice are cooked and the chili thickens.
5. Season with salt and black pepper to taste. Remove from heat and let sit for 5 minutes before serving.
6. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in plant-based protein from beans and quinoa, supporting muscle health.

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