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Protein-Packed Chili

from the video 5 Healthy & Hearty Fall Soups ▶︎

by Merle O'Neal

Inspired by cooksillustrated.com

Ingredients

for 8 servings

  • 1 tablespoon oil
  • 8 cloves garlic, minced
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 jalapeño, chopped, seeded
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ½ tablespoon cayenne pepper
  • 4 tablespoons chili powder
  • 1 tablespoon cumin
  • 4 tomatoes, cubed
  • 28 oz (795 g) crushed tomato, 1 can
  • 4 cups (945 mL) vegetable broth
  • 2 cups (470 mL) water
  • 1 ½ cups (255 g) quinoa, rinsed
  • 1 cup (175 g) red kidney bean, drained
  • 1 cup (175 g) pinto bean, drained
  • 1 cup (170 g) black beans, drained
  • 1 cup (175 g) corn, fresh or frozen
  • 1 tablespoon lime juice
  • 1 teaspoon dried oregano
  • 1 tablespoon fresh cilantro
  • avocado, for garnish

Preparation

  1. In a large pot, over medium heat, combine oil, garlic, onion, pepper, jalapeño, salt, pepper, cayenne pepper, chili powder, and cumin. Sauté until onion is translucent, 5-6 minutes.
  2. Add tomatoes, crushed tomatoes, vegetable broth, water, quinoa, kidney beans, pinto beans, and black beans. Bring to a boil.
  3. Cover and reduce to a simmer for 25-30 minutes.
  4. Add corn, lime juice, oregano, and cilantro, cover again and simmer for 5 minutes.
  5. Allow to cool 2 minutes. Serve topped with avocado and cilantro.
  6. Enjoy!
 
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