Red Bean and Quinoa Chili

Recipe from Feeding the Whole Family by Cynthia Lair.

This is a one-dish meal you can make in 45 minutes. Try serving it to guests – they’ll love it!

Ingredients

• 2 tsp extra virgin olive oil
• 1 medium onion, chopped
• 2 tsp sea salt
• 1 large green pepper, chopped
• 2 tsp cumin
• 1 tsp dried oregano
• 1/8 tsp cinnamon
• 1/8 tsp cayenne
• 2/3 cup quinoa, rinsed in warm water and drained
• 1 cup fresh or frozen corn
• 1 cup tomato sauce or canned tomatoes
• 1 cup water
• 1 15oz can kidney beans, drained

Garnish ingredients (optional)

• Chopped cilantro
• Low fat or non fat sour cream

Preparation

1. Heat oil in skillet on medium heat. Add onion, salt, garlic, pepper and spices, saute for 5-10 minutes.
2. Add rinsed quinoa and stir in. Add corn, tomato sauce or canned tomatoes and water to onion/quinoa mixture. Simmer together for 20 minutes.
3. Add beans to other ingredients, simmer another 10 minutes.
4. Top with cilantro and/or sour cream, if desired.

Nutritional information

Makes 4 servings, each having 280 calories, 11g protein, 5g fat, 51g carbohydrates, 8g fiver and 670mg sodium.

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