Umami Quinoa and Black Bean Chili

Why This Recipe

A deeply savory Southwestern chili where rehydrated shiitake mushrooms, tomato paste, and soy sauce deliver rich, meaty umami that rivals beef versions, layered with smoky chili powder, cumin, and paprika, nutty quinoa, and creamy black beans for hearty satisfaction.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 3 cloves garlic, minced
• ½ cup dried shiitake mushrooms, soaked, drained, chopped (~1 oz dry)
• 1 tbsp tomato paste
• ¾ cup quinoa, rinsed
• 1 can (15 oz) black beans, drained, rinsed
• 1 can (15 oz) red kidney beans, drained, rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1½ cup vegetable broth
• 1 tbsp low-sodium soy sauce
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp dried oregano
• ¼ tsp cayenne pepper
• Salt and black pepper, to taste
• 2 tbsp chopped fresh cilantro (optional, garnish)

Instructions

1. Prep: Soak shiitake mushrooms in 2 cups hot water for 30-40 min; drain, chop (discard stems if tough). Dice onions; mince garlic. Drain/rinse beans. Rinse quinoa.
2. Sauté: Olive oil + onion—3–4 min until soft. Add garlic mushrooms—2 minutes.
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 with juice, tomato paste, soy sauce, 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. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 340 kcals
• Protein: 27g
• Carbs: 50g
• Fat: 7g
• Fiber: 13g

Pair with 6 Triscuits for 30g protein, 16g fiber, and 460 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

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

Reheat

90 seconds in microwave. Day-one fresh.