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Protein-Packed Chili

by Merle O'Neal • featured in 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

  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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