3-Bean Healthy Chili Recipe

Sonja Overhiser

This healthy chili recipe is full of good-for-you ingredients and big flavor, featuring a trio of beans, quinoa, and lots of hearty spices.

Ingredients 19

¾ cup dry quinoa
2 small or 1 medium yellow onion
3 cloves garlic
2 tablespoons olive oil
½ cup organic ketchup
¼ cup chili powder*
2 tablespoons dried oregano
1 tablespoon garlic powder
1 teaspoon cumin
1 cup water
3 15-ounce cans beans ( 1 can each black, pinto and kidney), drained
2 28-ounce cans diced tomatoes
1 cup frozen corn
1 tablespoon yellow mustard
1 tablespoon Worcestershire sauce, vegan if desired
2 tablespoons ground flax seed (optional)
1 ½ teaspoons kosher salt
Optional: 1 tablespoon adobo sauce (from a can of chipotle chilis)**
To garnish: Sour cream or Greek yogurt (or Vegan Sour Cream or Cashew Cream for vegan), Mexican blend shredded cheese, and pepitas

01
Cook the quinoa: 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. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit covered to steam for 5 minutes.
02
Dice the onions . Mince the garlic .
03
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.
04
Add all other ingredients, and throw in the quinoa whenever it is cooked. Simmer for 25 minutes. Serve immediately with toppings. Store leftovers refrigerated for up to 3 days, or frozen for 3 months.

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