Red Kidney Bean Quinoa Chili

  • Time: 25-30
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Yellow onion - 1/4 medium (40 grams)
  • Garlic clove - 1 medium (4 grams)
  • Green bell pepper - 1/2 medium (70 grams)
  • Olive oil - 1 tsp (5 grams)
  • Quinoa, cooked - 3/4 cup (139 grams)(or 1/4 cup uncooked)
  • Crushed tomatoes - 1/3 cup (81 grams)
  • Paprika, ground - 1/8 tsp
  • Cumin, ground - 1/8 tsp
  • Chili chipotle pepper, ground - 1/8 tsp
  • Red kidney beans, cooked - 1 cup (177 grams)
  • Corn kernels, cooked - 1/4 cup (34 grams)
  • Peas, cooked - 1/4 cup (34 grams)
  • Vegetable broth, low sodium - 1/4 cup (60 grams)
  • Sea salt - 1/4 tsp
  • Hempp seeds - 2 tbsp (20 grams)
  • Cilantro, chopped fresh leaves - 3 tbsp (6 grams)

INSTRUCTIONS:

  1. Cook the quinoa if using uncooked (1/4 cup uncooked). 2. Chop the onion, garlic and bell pepper.
  2. Place a large pot over medium heat and add the olive oil. Once hot, add the onion and garlic. Sauté for 1-2 minutes.
  3. Add the bell pepper, cooked quinoa, crushed tomatoes, paprika, cumin and ground chili chipotle pepper. Mix and cook for about 2 minutes.
  4. Add the kidney beans, corn, peas and vegetable broth. Mix, cover and cook for about 10 minutes or until all the broth has been absorbed/evaporated. Once done, sprinkle in the sea salt and hemp seeds.
  5. Serve and garnish with chopped cilantro (1 tbsp per serving). Enjoy!

*Note: Divide equally by the listed number of servings. Add cilantro only when serving, not storing. Stays fresh in the refrigerator for up to 3 days.

NUTRITION FACTS per serving:

  • Calories 220
  • Protein 11 grams
  • Carbs 33 grams
  • Fat 6 grams
  • Fiber 8 grams
  • Sugar 5 grams
  • Iron 20% DV
  • Calcium 5% DV
  • Sodium 12% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Red kidney beans, like many other legumes, contain plenty of iron, protein, and fiber, and make a great subsitution for animal-based protein in this chili recipe.

Tags: dairy-free, soy-free, gluten-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.