Hearty Quinoa and Black Bean Chili Recipe

Dive into a bowl of warmth and comfort with this Hearty Quinoa and Black Bean Chili. Perfect for chilly evenings, this dish is not only filling but also packs a nutritional punch. Designed to serve two, it's easily adjustable for solo diners or a family of four. Let's embark on a culinary journey that promises to delight your taste buds and nourish your body.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 carrot, diced
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1 cup quinoa, rinsed
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (14.5-ounce) can diced tomatoes
• 2 cups vegetable broth
• Salt and pepper to taste
• For garnish: chopped cilantro, avocado slices, and lime wedges

Instructions

Preparing the Ingredients

1. Prep your veggies: Finely chop the onion, mince the garlic, dice the bell pepper, and carrot. Set aside.
2. Rinse your quinoa: Under cold water to remove its natural coating, saponin, which can be bitter.

Cooking the Chili

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until soft and fragrant, about 2-3 minutes.
2. Stir in the bell pepper and carrot, cooking until they start to soften, around 5 minutes.
3. Season with cumin, chili powder, smoked paprika, and cayenne pepper. Cook for another minute until the spices are fragrant.
4. Add the quinoa, black beans, diced tomatoes, and vegetable broth. Season with salt and pepper.
5. Bring to a boil, then reduce the heat to low. Cover and simmer for about 25 minutes, or until the quinoa is cooked through and the chili has thickened.
6. Taste and adjust the seasoning with more salt, pepper, or spices as needed.

Serving

1. Ladle the chili into bowls.
2. Garnish with chopped cilantro, avocado slices, and lime wedges for a fresh contrast to the hearty chili.

Tips

• For a thinner chili: Add more vegetable broth to reach your desired consistency.
• To serve one or four people: Halve the ingredients for a single serving or double them for four servings. Cooking times remain the same.

Nutritional Information (estimated per serving)

• Calories: 450
• Protein: 18g
• Fiber: 15g
• Fat: 10g

Q&A

Q: Can I use canned quinoa to speed up the cooking process for Hearty Quinoa and Black Bean Chili? A: Yes, canned quinoa is a great time-saver. Just reduce the simmering time since it’s already cooked.

Q: Is it possible to make this chili in a slow cooker? A: Absolutely! Combine all ingredients in the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.

Q: Can I freeze Hearty Quinoa and Black Bean Chili? A: Yes, this chili freezes well. Cool it completely and store in freezer-safe containers for up to 3 months.

Summary

This Hearty Quinoa and Black Bean Chili recipe is a perfect comfort food for those looking to enjoy a nutritious, delicious, and warming meal. It combines the health benefits of quinoa and black beans with the rich flavors of spices and vegetables. Whether you're cooking for one, two, or four, this recipe is easily adjustable and sure to satisfy. Enjoy this dish on its own, or garnish with cilantro, avocado, and lime for an extra burst of flavor. Happy cooking!