Quinoa Chili

Ingredients:

·         1 cup uncooked quinoa, rinsed

·         2 cups water

·         1 Tbsp oil (olive or sesame)

·         1 onion chopped or 1 cup chopped leeks

·         1 jalapeno pepper, minced (optional)

·         1 tsp chili powder

·         1 Tbsp ground cumin

·         2 cups water

·         1, 28 oz can low sodium crushed tomatoes

·         1, 14 oz can of low sodium tomato sauce

·         1 green pepper, chopped

·         1 red pepper, chopped

·         1 zucchini, chopped

·         1 tsp dried oregano

·         1 tsp dried parsley

·         Salt and pepper to taste

·         2 (19 oz) cans organic black beans, rinsed, and drained, or 3.5 cups dried cooked beans

·         1 cup frozen corn, thawed

·         ¼ cup chopped cilantro (optional)

·         8 oz can mushrooms (optional)

Directions:

Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium low, cover and simmer until the quinoa is tender and the water has been absorbed (15-20 min).

While the quinoa is cooking, heat the oil in a large skillet. Add the onion or leeks until softened, then add the peppers and zucchini and sauté another few minutes, add the spices and sauté another minute.

Add water, tomatoes, drained black beans, corn, and quinoa.

Heat thoroughly

Nutrients Per Serving (12 servings)

Calories: 180

Protein: 8.6 g

Fat:2.8 g

Carbs: 32.7 g

Fiber: 8.2 g

Sodium: 72 mg

Potassium: 662 mg

Phosphorus: 194 mg