This colorful and zesty quinoa chili will boost your mood and your health. Packed with veggies and protein, this lightened-up chili is delicious and incredibly good for you!
Why you’ll love this recipe
Zesty quinoa chili is easy to make and uses a lot of ingredients you probably already have on hand. It’s also flexible—feel free to swap some of the vegetables with any in your fridge that you need to use up. Best of all, this high-protein chili is super tasty and nutritious, with no added oil or salt!
Ingredients
- Quinoa: Quinoa is high in protein and fiber, keeping you full and energized for hours. It is also high in antioxidants and can help reduce triglycerides. I used readily available white quinoa in this recipe, but colorful versions (which contain even more antioxidants!) can be used instead.
- Red onion: Red onions are a good antioxidant source and are higher in quercetin than white onions. Quercetin has many protective properties, including fighting free radicals and boosting the immune system.
- Red bell pepper: Red bell peppers pack more nutritional punch than other peppers, but green, orange, or yellow bell peppers may be used instead. They are high in vitamin C and other antioxidants.
- Corn: Fresh corn is great, but frozen corn also works very well.
- Zucchini: Another good source of antioxidants! Zucchini supports vision and a healthy immune system, thanks to vitamins A and C, among other nutrients.
- Jalapeño: Be sure to remove the seeds and white membranous parts to avoid spice overload.
- Garlic: Garlic is a superfood with so many health benefits, including boosting immunity and reducing blood pressure!
- Chili powder: Chili powders can vary in spice level, so you may need to adjust the amount. For this recipe, I used a supermarket brand that was flavorful but not very spicy.
- Ground cumin: Adds warmth and depth. Cumin has cell-protective antioxidant properties, among other benefits.
- Smoked paprika: A go-to ingredient for adding a smoky undertone.
- Cayenne: Adds heat! Feel free to leave this out if you prefer less spice.
- Ground coriander: Made of pulverized coriander (cilantro) seeds, its fragrant, citrusy flavor enhances the peppers, cilantro, and lime in this recipe.
- Low-sodium vegetable broth: This is optional; water is a fine alternative.
- Black beans: I used canned black beans in this recipe to save on time. Look for a salt-free variety and be sure to drain and rinse them.
- Chickpeas: I used canned chickpeas in this recipe. When draining canned chickpeas, consider saving their liquid (known as aquafaba) in a container in the fridge for up to 5 days, or freezing it in an ice-cube tray. You can use aquafaba in a variety of vegan dishes in place of egg whites or other thickeners.
- Diced tomatoes: Canned tomatoes, used here, are highly nutritious. Tomatoes are a particularly good source of the antioxidant lycopene, which is linked to a variety of benefits, including improving heart health and sun protection. Check the label and opt for a low-sodium or sodium-free can, if available.
- Cilantro: Adds a fresh, bright taste and a pop of color.
- Lime: Adds a citrusy brightness to this recipe! Because this recipe includes lime zest (the outermost layer of the peel), opt for an organic lime if you can.
Instructions
First, make the quinoa. In a small pot, bring 1 cup of vegetable broth or water to a boil. Add ½ cup of quinoa and reduce the heat to low. Cover the pot and simmer for 15 minutes, or until all the water is absorbed. Remove the pot from the heat and keep it covered for at least 5 more minutes to allow the quinoa to continue to absorb the steam. The quinoa should have a fluffy texture.
While the quinoa is cooking, chop the vegetables and measure the spices so everything is ready to add to the chili.
Heat 2 tablespoons of low-sodium vegetable broth or water in a Dutch oven or a large pot over medium heat. Add the onion, red pepper, corn, zucchini, and jalapeño. Cook, stirring frequently, for approximately 5 to 7 minutes, or until the vegetables soften. Add the garlic and spices and cook for an additional minute, continuing to stir to prevent sticking.
Next, reduce the heat to low and add the black beans, chickpeas, diced tomatoes with their juices, 1 cup of low-sodium vegetable broth or water, and the cooked quinoa. Simmer, stirring occasionally, for 20 minutes.
Turn off the heat and stir in ¼ cup of fresh cilantro, and the zest and juice of ½ a lime. Taste and add more cilantro, lime juice, and/or cracked black pepper, as desired.
Serve the chili on its own or garnished with your favorite toppings, such as diced avocado, chopped cilantro, shredded purple cabbage, or sliced jalapeño.
FAQ
Yes! While these tools make zesting easier, they are not necessary. Simply peel the outermost layer (the green part) off the lime using a vegetable peeler or a small serrated knife. Be careful to avoid including the white part (the pith), which has a bitter flavor. Then, use a knife to finely chop the zest.
Absolutely. Cilantro boosts the freshness and brightness of this recipe, but feel free to leave it out if you perceive its flavor as soapy or if you simply don’t like the taste. If you eliminate the cilantro, consider adding more lime or pepper to boost the flavor. Also, if you are cilantro-sensitive, keep in mind that ground coriander consists of cilantro seeds but has a very different flavor. You may want to taste a dab of ground coriander before adding the full amount to the recipe to make sure the flavor will agree with you.
Related
Zesty Quinoa Chili
Equipment
- 1 Dutch oven or large pot
- 1 small pot
- 1 ladle or large spoon
- 1 zester or grater
Ingredients
Quinoa ingredients
- 1 cup low-sodium vegetable broth or water
- ½ cup quinoa
Chili ingredients
- ½ red onion diced
- 1 red bell pepper diced
- ½ cup fresh or frozen corn
- 1 medium zucchini diced
- ½ medium jalapeño seeds and membranes removed, finely chopped (omit if you prefer less spice)
- 4 cloves garlic minced
- 1½ teaspoons chili powder
- 1½ teaspoons ground cumin
- ¼ teaspoon smoked paprika
- ¼ teaspoon cayenne (omit if you prefer less spice)
- ¾ teaspoon ground coriander
- 1 cup plus 2 tablespoons low-sodium vegetable broth or water divided
- 1 15-ounce can black beans drained and rinsed
- 1 15.5-ounce can chickpeas drained and rinsed
- 1 28-ounce can diced tomatoes with their juices
- ¼ to ½ cup fresh cilantro chopped
- zest of ½ lime
- juice of ½ lime more to taste
- cracked black pepper to taste
Garnishes
- diced avocado
- fresh cilantro
- shredded purple cabbage
- sliced jalapeño
Instructions
- Make the quinoa: In a small pot, bring 1 cup of vegetable broth or water to a boil. Add the quinoa and reduce the heat to low. Cover the pot and simmer for 15 minutes, or until the quinoa has absorbed all the water. Remove from heat and keep the pot covered for at least 5 more minutes.
- Sauté the vegetables: In a Dutch oven or large pot over medium heat, add 2 tablespoons of the vegetable broth or water. Add the onion, red pepper, corn, zucchini, and jalapeño. Cook, stirring frequently, for approximately 5 to 7 minutes, or until the vegetables soften. Add the garlic and spices and cook for an additional minute, continuing to stir to prevent sticking.
- Simmer the chili: Reduce the heat to low and add the black beans, chickpeas, diced tomatoes with their juices, 1 cup of vegetable broth or water, and the cooked quinoa. Simmer, stirring occasionally, for 20 minutes.
- Add the finishing touches: Remove from heat. Stir in ¼ cup of fresh cilantro, and the zest and juice of ½ a lime. Taste and add more cilantro, lime juice, and/or cracked black pepper, as desired.
- Serve: Spoon the chili into bowls and enjoy as-is or garnished with diced avocado, chopped cilantro, shredded purple cabbage, and/or sliced jalapeño.
Notes
- Leftovers may be stored in the fridge and are best used within a week. Alternatively, leftovers may be frozen for later use.
