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Red Bean and Quinoa Chili

Description

Because whole grains and beans are combined in this Red Bean and Quinoa Chili, a vegetable or salad is all you need to make a nutritionally complete meal.

Ingredients

1 cup
dried kidney beans, soaked
2 tsp
cumin (divided)
3 cup
water
1 tbsp
extra-virgin olive oil
1 medium
onion, chopped
2 tsp
sea salt (divided)
2 clove
garlic, minced
1 large
green pepper, chopped
1 tsp
dried oregano
1⁄4 tsp
cinnamon
1⁄8 tsp
cayenne
2⁄3 cup
quinoa, rinsed in warm water and drained
1 cup
fresh or frozen corn
1 cup
organic tomato sauce ((double amount if desired))
1 cup
water

Instructions

Drain soaking water off beans. Place beans in a large pot with 1 teaspoon cumin and water; bring to a boil. Simmer over low heat, covered, until tender (50-60 minutes) or pressure-cook using 2 cups water (45 minutes). Heat oil in skillet on medium heat. Add onion, 1 teaspoon of the salt, garlic, green pepper, the remaining 1 teaspoon of cumin, and the rest of the spices; saute for 5-10 minutes. Add rinsed quinoa and stir in. Add corn, tomato sauce and water to onion/quinoa mixture. Simmer together 20 minutes. Add cooked beans and remaining 1 teaspoon of salt to other ingredients; simmer another 10 minutes. Top each bowl with a sprinkle of grated cheese if desired.

Bowls of Red Bean and Quinoa Chili

Summary

Yield
Servings
SourceRecipe republished with permission from Bastyr faculty member Cynthia Lair (Feeding the Whole Family, Sasquatch Books, 2008).
Prep time
N/A
Cooking time
1 1/2 hours
Total time
1 1/2 hours