Quinoa and Bean Chili

Looking for a no-stress weeknight meal? Dish up this low-fat, high-fiber vegetarian chili

March 22, 2013
Quinoa and Bean Chili

This cholesterol-free vegetarian chili is high in fiber and low in saturated fat, a dynamic duo that keeps your blood flowing to your muscles and organs. Plus, one serving packs about one-third of your daily potassium need, which keeps blood pressure in check and your heart and muscles in working order. Quinoa, a gluten-free, easily digested grain with all of the essential amino acids you need to make muscle and other lean tissue, is also a source of fiber. Kidney beans supply protein and fiber, too, and they’re loaded with manganese, a mineral your body requires to produce energy, make collagen, and help defend against cell damage.

INGREDIENTS (makes 6 servings):
1 cup red quinoa, uncooked
2 15.5-oz cans red kidney beans

2 15.5-oz cans diced, no-salt-added tomatoes

2.5 cups water

1 medium onion, finely chopped

1 green bell pepper, finely chopped

1 jalapeño pepper, seeded and minced, or more to taste

1 bay leaf

2 tbsp finely chopped sun-dried tomatoes
2 tbsp olive oil

1 tbsp tomato paste

1 tbsp vegetable bouillon

1 tbsp lemon or lime juice

1 tbsp honey

2 tsp ground cumin

2 tsp dried oregano

1 tsp garlic powder
1 tsp ground chipotle powder
1 tsp paprika

1/2 tsp salt

1/2 tsp ground black pepper

Add all ingredients to the slow cooker. Cover and cook eight to 10 hours on low (or four to five hours on high). Remove bay leaf and stir well before serving.

NUTRITION FACTS (per serving): 316 calories, 13g protein, 54g carbs, 7g fat, 1g saturated fat