Vegan Three-Bean Quinoa Chili
User Reviews
5
3 reviews
Excellent
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Prep Time
30 mins
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Cook Time
45 mins
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Total Time
1 hr 15 mins
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Servings
6 -8
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Calories
178 kcal
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Course
Main Course
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Cuisine
American
Vegan Three-Bean Quinoa Chili
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This hearty vegan three-bean chili is packed with spices, beans, veggies, and quinoa.
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Ingredients
- 2 tablespoons olive oil
- 1 yellow onion diced, large
- 4 garlic minced, cloves
- 1 jalapeno pepper deseeded, deveined, and finely minced
- 1 carrot peeled and diced, large
- 1 celery diced, stalk
- 1 zucchini diced, medium
- 1 red bell pepper deseeded, deveined, and diced
- 1 green bell pepper deseeded, deveined, and diced
- 2 tablespoons chili powder
- 1 tablespoon cumin ground
- 2 teaspoons oregano dried
- 1 teaspoon smoked paprika
- 1 teaspoon sea salt fine ground
- 1 Kidney Beans 14 ounce can, drained and rinsed
- 1 black beans 14 ounce can, drained and rinsed
- 1 chickpeas 14 ounce can, drained and rinsed
- 2 crushed tomatoes 14 ounce cans
- 1 cup corn kernels frozen
- 4 cups vegetable broth
- ½ cup quinoa rinsed, uncooked
Optional toppings:
- avocado diced
- cilantro
- cheese shredded
- yogurt
Instructions
- Heat the olive oil in a large heavy-bottomed pot over medium-high heat. When the oil is hot, add the onion, garlic, and jalapeño, and sauté, stirring frequently, until the onion is just translucent, about 3-5 minutes.
- Add the carrot and celery and sauté 3-5 another minutes, stirring frequently.
- Add the zucchini and diced peppers and sauté for another 3-5 minutes, stirring frequently.
- Add chili powder, cumin, oregano, smoked paprika, and salt. Stir well to ensure spices are well distributed, and sauté for about 1 minute.
- Add the kidney beans, black beans, chickpeas, crushed tomatoes, corn kernels, vegetable broth, and quinoa. Stir to combine. Increase the heat to high and bring the chili to a boil, then reduce to low, cover, and let simmer for 30 minutes.
- After 30 minutes the quinoa should be fully cooked and the chili nicely thickened. Taste, and adjust seasonings if necessary.
- Serve with diced avocado, cilantro, and tortilla chips alongside--or whatever toppings you like.
Notes
- I've used three beans in this chili, but you can choose to use one, two, or all three if you like.
- Cooking the quinoa directly in the chili thickens it nicely, but if you find it to be too think when it's done cooking, add a little more vegetable broth to thin it out.
- Where I live the jalapeños are incredibly mild, but I still used only one because I knew I'd be sharing this chili with my one-year old. If you'd like to bump up the heat, add an extra jalapeño, or ½ to one teaspoon of cayenne pepper.
- This chili freezes like a dream! Scoop it into freezer proof containers, label, and pop into your freezer for up to three months.
Nutrition Information
Show Details
Calories
178kcal
(9%)
Carbohydrates
27g
(9%)
Protein
6g
(12%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Trans Fat
1g
(50%)
Sodium
453mg
(19%)
Potassium
571mg
(12%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
3857IU
(77%)
Vitamin C
60mg
(67%)
Calcium
62mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6-8
Amount Per Serving
Calories 178 kcal
% Daily Value*
| Calories | 178kcal | 9% |
| Carbohydrates | 27g | 9% |
| Protein | 6g | 12% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 453mg | 19% |
| Potassium | 571mg | 12% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 3857IU | 77% |
| Vitamin C | 60mg | 67% |
| Calcium | 62mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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