Quinoa & Bean Chili
| Total time: | 1 hour 30 mins |
| Prep time: | 20 mins |
| Cook time: | 1 hour 10 mins |
Servings: | 8 |
| Serving size: | 1 cup |
| Author: | Korey Findley, Local Foods Chef & Farming Instructor at Wallkill River School of Art – Montgomery, NY |
This is a recipe that warms and heals for these cold winter months. Find your local farm store for the best local ingredients!
- Quinoa: The folate and vitamin B in quinoa also boost the liver’s ability to eliminating toxins from the body.
- Green and Red Bell Peppers: Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. Bell peppers are also a valuable source of health-supportive sulfur compounds.
- Cumin: Cumin seeds are a rich source of Iron and Manganese, which are essential for vital functions of human body. 10 gram of Cumin seeds provide around 50% of daily dietary requirement of Iron. Cumin seeds also contain minerals such as Calcium, Potassium, Phosphorus, Zinc and others.
- Cilantro: Cilantro is most often cited as being effective for heavy metal cleansing and rightfully so, this herb is a powerful, natural cleansing agent. The chemical compounds in cilantro bind to heavy metals and loosen them from the tissue. Many people suffering from mercury exposure report a reduction in the often-cited feeling of disorientation after consuming large and regular amounts of cilantro over an extended period.
- Onion: With their unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables, such as onions, belong in your diet on a regular basis.
- Tomatoes: Foods high in vitamin C and E, like tomatoes, have powerful anti-oxidants.
- Legumes: Legumes such as kidney beans and soybeans are rich in the amino acid arginine. This acid helps to neutralize the ammonia that can be found in the liver.
- Jalapeno: Hot peppers like jalapenos boast some of the highest concentrations of vitamin C found in food and are an even better source than citrus fruits and leafy greens.
Ingredients
- 1 1/4 cups quinoa uncooked, rinsed
- 2 1/2 cups water
- 3 tablespoons unfiltered olive oil
- 1 large yellow or Spanish onion, chopped
- 5 cloves garlic, minced
- 1 jalapeno pepper, seeded, membranes removed, and diced
- 1 1/2 tablespoons dried cumin
- 4 or 5 large tomatoes chopped or 1 28-ounce can crushed tomatoes
- 2 1/2 cups of dried local beans, soak overnight (cranberry, black, or any variety of red kidney beans, to name just a few)
- 1 green pepper, seeded and chopped
- 1 red pepper, seeded and chopped
- 2 carrots, small dice
- 1 teaspoon black pepper
- 2 teaspoons dried oregano
- 1 cup frozen corn
- 1/4 cup chopped cilantro
- 1 cup shredded extra sharp cheddar (optional)
Directions
- Bring the quinoa and water to a boil in a saucepan over medium heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been mostly absorbed, about 15 to 20 minutes. Set aside.
- Heat the olive oil in a large pot over medium heat. Add the onion and cook until it is translucent. Add the garlic, jalapeno, and cumin. Stir 1 minute to release the flavors. Stir in the tomatoes and let soften. Add in beans, green pepper, red pepper, carrots, black pepper and oregano. Bring to a simmer over medium heat. Once simmering, reduce heat to medium-low, cover, and let simmer for 25 minutes. Add salt to taste. Add extra water as needed.
- After 25 minutes, stir in quinoa, corn and cilantro. Remove from heat sprinkle with shredded cheese for an added flavor dimension and serve.
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