Hearty Vegetarian Quinoa Chili

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Hearty Vegetarian Quinoa Chili

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This healthy vegetarian chili is sure to satisfy thanks to quinoa which is a complete source of protein. Seed the jalapeno first if you like a milder chili; leave the seeds in if you like things hot.

Tags: Intermediate, 35 mins, Entrées, Vegetables, President's Choice Blue Menu, Healthy Insider's Report 2011, High Fibre, Low in Saturated Fat, Low Sodium
Serves: 8
Skill level: Intermediate
Prep time: 5  minutes
Cooking time: 35  minutes
Total: 40  minutes

Additional Information

Ingredients

4 tsp (20 mL) olive oil
2 cups (500 mL) roughly chopped cremini mushrooms (6 oz/180 g)
2 onions, diced
1 jalapeno, finely chopped
2 tbsp (25 mL) chili powder
1 can (796 mL) PC Blue Menu Diced Tomatoes
1 can (540 mL) PC Blue Menu Six Bean Medley , drained and rinsed
½ cup (125 mL) PC Organics Quinoa

Instructions

  1. In large saucepan, heat oil over medium heat. Cook mushrooms and onions for 12 to 14 minutes, stirring often, or until golden. Stir in jalapeno and chili powder; cook 1 minute longer, stirring frequently. Stir in diced tomatoes and juices, beans, quinoa and 1 cup (250 mL) water. Bring to a boil. Reduce heat to medium-low, cover and cook for 20 minutes or until quinoa is tender.
  2. Serve garnished with PC Blue Menu Yogurt Spread and chopped fresh coriander, if desired.

Nutritional Information

Makes 8 servings Per serving:
200 calories
fat 4 g (0.6 g of it saturated)
sodium 40 mg
carbohydrate 32 g
fibre 6 g
protein 8 g
Low in Saturated fat
Low in Sodium
High in Fibre