Three-Bean Chili

Jump to Recipe

This three-bean chili recipe is the perfect balance of hearty and healthy. Made with organic quinoa, this chili is packed with plant-based protein and fiber, making it a filling and satisfying meal.

The recipe begins by cooking the quinoa until all the water has been absorbed. This grain-like seed is a great addition to any meal due to its versatility, mild flavor and nutritional value. Once the quinoa is cooked, it's time to start on the chili.

In a large pot or Dutch oven, you'll sauté yellow onions and garlic until they're fragrant and tender. The addition of ketchup and spices like chili powder, oregano, garlic powder and cumin create a rich and flavorful base for the chili.

The recipe calls for three different types of organic beans, which not only add protein but also a variety of textures and flavors to the chili. The beans are then paired with organic diced tomatoes and steamable sweet corn, which add a touch of sweetness to the dish.

For a little tang and complexity, yellow mustard and Worcestershire sauce are also included in the recipe. These ingredients are balanced out with a sprinkle of iodized salt, which helps to bring out the natural flavors of the dish.

To add an extra boost of nutrition, ground flax seed can be added to the chili, but it's completely optional. This superfood is rich in omega-3 fatty acids and adds a nice nutty flavor to the dish.

Once all the ingredients are added to the pot, the chili is left to simmer for 25 minutes. This is the perfect time to prepare your toppings. You can add a dollop of sour cream or plain Greek yogurt, which add a cool and creamy contrast to the spicy chili. A sprinkle of Mexican blend shredded cheese adds a nice cheesy flavor to the dish and pepitas add a crunchy texture and nutty flavor.

This hearty three-bean chili recipe is perfect for meal prep or feeding a crowd. It's also a great way to get your daily dose of plant-based protein and fiber, and its naturally gluten-free and dairy-free. Enjoy!

 

Directions:

1. Place the quinoa in a saucepan with 1 ½ cups water. Bring to a boil, then reduce the heat to very low. Cover the pot and simmer, where the water is just bubbling, for about 15 to 20 minutes until the water has been completely absorbed. Turn off the heat and let sit covered for 5 minutes.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onions and saute for 5 to 7 minutes, until tender. Add the garlic and cook for 2 minutes until lightly browned. Add the ketchup and spices and cook for 1 minute until fragrant.
3. Add all other ingredients. Add the quinoa once it is fully cooked. Simmer for 25 minutes.
4. Serve immediately with toppings.

 

Recipe and images courtesy of A Couple Cooks.