Quinoa and Black Bean Chili

Why This Recipe

A robust vegetarian Southwestern chili with nutty quinoa, creamy black beans, and smoky umami depth in a tangy tomato broth,

Ingredients

• 1 cup quinoa, rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 cup corn kernels (frozen or canned, drained)
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 bell pepper, diced (~1 cup)
• 1¾ cup vegetable broth (1 14.5 oz. can)
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp oregano
• ¼ tsp cayenne pepper (optional)
• Salt and black pepper, to taste
• 1 tbsp olive oil
• ¼ cup chopped fresh cilantro (optional, garnish)
• 1 lime, cut into wedges (optional, garnish)

Instructions

1. Prep: Dice onion, bell pepper; mince garlic. Drain/rinse beans. Rinse quinoa.
2. Sauté: Olive oil + onion + bell pepper—3–4 min until soft. Add garlic—30–60 seconds.
3. Bloom: Add oregano. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add quinoa, black beans, kidney beans, tomatoes, corn, chili powder, cumin, smoked paprika, cayenne. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 8 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Thin with water if needed.

Macros per 1½-cup serving (approximate)

• Calories: 300 kcals
• Protein: 15g
• Carbs: 50g
• Fat: 5g
• Fiber: 12g

Pair with 6 Triscuits for 18g protein, 15g fiber, and 420 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Top with 3 tablespoons of grated Parmesan or Pecorino Romano to boost protein to 21g per serving.
• If cooking for single meal, consider bumping spices 50%.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.