Protein-Packed Chili
by Merle O'Neal • from the video 5 Healthy & Hearty Fall Soups
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, to taste -
¼ teaspoon pepper, to taste -
½ tablespoon cayenne pepper -
4 tablespoons chili powder -
1 tablespoon cumin - 4 tomatoes, cubed
-
28 oz crushed tomato, 1 can (795 g) -
4 cups vegetable broth (945 mL) -
2 cups water (470 mL) -
1 ½ cups quinoa, rinsed (255 g) -
1 cup red kidney bean, drained (175 g) -
1 cup pinto bean, drained (175 g) -
1 cup black beans, drained (170 g) -
1 cup corn, fresh or frozen (175 g) -
1 tablespoon lime juice -
1 teaspoon dried oregano -
1 tablespoon fresh cilantro - avocado, for garnish
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Preparation
- 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.
- Add tomatoes, crushed tomatoes, vegetable broth, water, quinoa, kidney beans, pinto beans, and black beans. Bring to a boil.
- Cover and reduce to a simmer for 25-30 minutes.
- Add corn, lime juice, oregano, and cilantro, cover again and simmer for 5 minutes.
- Allow to cool 2 minutes. Serve topped with avocado and cilantro.
- Enjoy!
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Tips
-
michelleb98
Really delicious! I added garbanzo beans. I also only did 2 cups of vegetable broth and 2 cups of water so it was a bit thicker. I doubled the amount of cilantro and lime juice for a tangier flavor. If you’re fine with the carbs, I recommend pairing it alongside some sourdough bread!
27 days ago Helpful (8) -
emshany
If you’re gonna skip the quinoa like I did, adding a little flour when you sauté the veggies makes the chili thicker like it’s supposed to be because otherwise it’s a very thin chili
1 month ago Helpful (6) -
Ashley McCollum
Yummm! Avocado not needed. I didn’t want mine to be so soupy and be more like thick chili so i did 3 cups veggie stock, 1 cup water and 1 cup quinoa. So so good!
1 month ago Helpful (5) -
Andrei Tolescu
Less cayenne pepper
2 months ago Helpful (5)
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