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–+ servings

Homemade Comfort Food Recipes You’ll Crave

This Vegetable Quinoa Chili is a comforting, wholesome dish packed with nutrients, perfect for cozy nights.
Rezept drucken
Vorbereitungszeit 15 Minuten
Zubereitungszeit 30 Minuten
Gesamtzeit 45 Minuten
Portionen: 6 bowls
Gericht: Abendessen
Küche: American
Calories: 290
Ingredients Equipment Method Nutrition Notes

Zutaten
  

For the Chili
  • 1 tablespoon olive oil a splash helps sauté the vegetables
  • 1 large onion chopped well
  • 2 cloves garlic minced
  • 1 cup bell peppers diced
  • 1 medium zucchini chopped
  • 2 medium carrots sliced
  • 28 ounce canned tomatoes crushed
  • 4 cups vegetable broth preferably low-sodium
  • 1 cup quinoa rinsed
  • 1 15-ounce can black beans canned and rinsed
  • 1 cup corn frozen or canned
  • 2 tablespoons chili powder adjust according to taste
  • 1 teaspoon cumin
  • to taste salt
  • to taste pepper

Kochutensilien

  • large pot

Method
 

Step-by-Step Instructions for Vegetable Quinoa Chili
  1. Heat a large pot over medium heat and add olive oil. Sauté chopped onion and minced garlic for 3-5 minutes until translucent.
  2. Stir in diced bell peppers, chopped zucchini, and sliced carrots. Cook for 5-7 minutes until tender.
  3. Add crushed tomatoes and vegetable broth. Stir and let simmer for 3-4 minutes.
  4. Add rinsed black beans and quinoa. Reduce heat to low, cover, and let simmer for 15-20 minutes.
  5. After quinoa is cooked, stir in corn, chili powder, cumin, salt, and pepper. Simmer uncovered for 5 minutes.
  6. Serve in bowls and garnish with toppings like cilantro or avocado.

Nährwerte

Serving: 1bowlCalories: 290kcalCarbohydrates: 50gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 200IUVitamin C: 60mgCalcium: 60mgIron: 3mg

Notizen

Store leftovers in an airtight container for up to 5 days. Freezer safe for up to 3 months.

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