posted by RisaG 10-09-98 8:02 AM
Quinoa is a wonderful grain, just remember to rinse it before using:
Black Bean and Quinoa Chili
1 cups rinsed and drained quinoa
2 cups water
1 Tbs. vegetable oil
1 large onion, diced
1 green bell pepper, seeded and diced
1 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tomatoes, cored and diced
1 cup diced carrots
Two 16-oz. cans black beans, drained
One 28-oz. can crushed tomatoes
1 Tbs. chili powder
1 Tbs. dried parsley (2 Tbs. fresh)
1 Tbs. dried oregano
2 tsp. ground cumin
1/2 tsp. black pepper
1/2 tsp. salt
4 green onions, chopped (optional)
Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from heat and let stand about 10 minutes.
Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeño. Sauté 7 minutes over medium heat. Stir in fresh tomatoes and carrots; sauté 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat, stirring occasionally. Stir in quinoa; cook 5 minutes more.
Ladle chili into bowls and top with green onions if desired. Makes 8 servings.
Per Serving: 201 Cal.; 8g Prot.; 3g Fat; 34g Carb.; 0 Chol.; 400mg Sod.; 8g Fiber.
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