Quinoa Vegetarian Chili is the ideal choice for a “Meatless Monday” dinner. It’s chock full of flavour and nutrition.
Originally published February 2014.
We don’t necessarily always have a “Meatless Monday” on a regular basis at our house as a rule. However, like many other families, we will on occasion have a vegetarian meal as a healthy option.
I think it really helps to keep our dinner menus varied too.
It also gives me the chance to experiment a little with recipes to serve when we have vegetarian guests for dinner.
In order to bump up the protein factor in this vegetarian chili, Spouse came up with the idea of adding cooked quinoa. Adding quinoa to the mix of flavours, gave it a little bit of a nutty flavour contribution to this delicious dish.
These powerful little seeds are a real superfood. They are very high in essential minerals as well as being high in protein.
Their high protein content makes them particularly ideal to replace the meat protein in a regular pot of chili. With all the legumes and vegetables, this is a nutritional powerhouse of a meal.
The chili was even better the next day and we even served the leftovers as a sort of hot dip, along with tortilla chips when friends dropped over to visit; a very versatile chili indeed.
Looking for more healthy recipes?
Be sure to check out our collection of Best Healthy Eating Recipes, chock full of delicious and nutritious easy meal ideas.
Looking for another great vegetarian meal? Try our delicious Spicy Ratatouille with Orzo.
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Packed with flavour and nutrition, this vegetarian chili is an ideal choice for a "Meatless Monday" meal.
- 2 tbsp olive oil
- 1 cup carrot, diced small
- 1 cup celery, diced small,
- 3 cloves minced garlic
- 1 cup red onion, diced small
- 4 cups canned tomatoes, diced.
- 3 tbsp chili powder
- 2 tsp ground cumin
- 2 tsp chipotle powder
- 1 tsp dry thyme
- 1/2 tsp black pepper
- 1/2 tsp salt to season
- 1 cup fresh or frozen corn kernels
- 1 tbsp brown sugar
- 2 cups cooked kidney beans, rinsed if you are using canned
- 1 cup cooked quinoa, about 1/4 cup dry quinoa slowly simmered in 1/2 cup salted water
- In a dutch oven or large saucepan over medium heat add the olive oil, carrot, celery, garlic and red onion.
- Sauté until the onions soften, then add the tomatoes, chili powder, cumin, chipotle powder, thyme, black pepper, salt, corn and brown sugar.
- Simmer slowly for 20 minutes then add the cooked quinoa and kidney beans.
- Simmer for only another 10 minutes or so before serving with a dollop of low fat sour cream or Greek yogurt
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Serving Size1 serving
Amount Per Serving Calories 211Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 404mgCarbohydrates 35gFiber 9gSugar 8gProtein 8g
The nutritional information provided is automatically calculated by third party software and is meant as a guideline only. Exact accuracy is not guaranteed. For recipes where all ingredients may not be used entirely, such as those with coatings on meats, or with sauces or dressings for example, calorie & nutritional values per serving will likely be somewhat lower than indicated.