Red Bean Quinoa Chili

Recipe adapted from Feeding the Whole Family by Cynthia Lair 

1 can kidney beans, rinsed & drained (also can use black beans) 
2 teaspoons extra-virgin olive oil 
1 medium onion, chopped 
1 teaspoon salt 
2 large carrots, grated 
1 green pepper, chopped 
1 red pepper, chopped 
3 cloves garlic, minced 
3 teaspoons cumin 
1 teaspoon dried oregano 
1/4 teaspoon cayenne 
1/4 teaspoon cinnamon 
2/3 cup quinoa, rinsed in warm water & drained 
1 cup frozen corn 
2 cups organic tomato sauce, low salt 
1 cup water 

Heat oil in skillet over medium heat. Add onions, and sauté until tender. Add salt, garlic, carrots, peppers and spices; sauté for 5-10 minutes. Add rinsed quinoa and stir in. Add corn, tomato sauce, and water to onion/quinoa mixture. Simmer together 20 minutes. Add beans to the pot and simmer another 15 minutes. 

Makes 6-8 (1 Cup) Servings 


Calories 314 
Total Fat 3.5g 
Saturated fat 0.5g 
Total fiber 14g 
Sodium 436mg