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Send a Meal Blog

Wednesday, September 30 2015

For a vegetarian chili that's as satisfying as the beef variety, add protein-packed quinoa and black beans.

1/2   cup   chopped onion
2    tablespoons   olive oil
3 - 4    cloves  garlic, minced
2    15 ounce cans  black beans, rinsed and drained
2    cups   peeled and cubed sweet potato
2    cups   chopped zucchini
3 1/2   cups   water
2    cups   vegetable broth
1    6 ounce can  tomato paste
2    teaspoons   chili powder
1 1/2   teaspoons   ground cumin
1    teaspoon   dried oregano, crushed
1    cup   quinoa, rinsed and drained
    Ground black pepper
    Plain Greek yogurt and/or snipped fresh cilantro (optional)
In a 5- to 6-quart Dutch oven, cook onions in hot oil until tender, stirring occasionally. Add the garlic and cook for 2 minutes. Stir in the beans, sweet potato, zucchini, the water, broth, tomato paste, chili powder, cumin and oregano. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.
Stir in the quinoa. Return to boiling; reduce heat. Simmer, uncovered, for 20 to 25 minutes or until quinoa and potatoes are tender. Season to taste with salt and pepper. If you like, top each serving with Greek yogurt and/or cilantro.

Per Serving: cal. (kcal) 248, Fat, total (g) 5, chol. (mg) 0, sat. fat (g) 1, carb. (g) 44, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 9, sugar (g) 6, pro. (g) 11, vit. A (IU) 4257.68, vit. C (mg) 12.24, Thiamin (mg) 0.14, Riboflavin (mg) 0.16, Niacin (mg) 1.39, Pyridoxine (Vit. B6) (mg) 0.3, Folate (µg) 54.94, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 808, Potassium (mg) 555, calcium (mg) 89, iron (mg) 4.42, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:21 am   |  Permalink   |  0 Comments  |  Email

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