Quinoa Chili

Recipe by Cynthia Gough

 

 

This was a healthy go to recipe back when I ate meat all the time. So I've modified it with quinoa instead, and it's delicious!

1/2 cup water

3 cups chopped onions

1 28 oz can petite diced tomatoes, undrained

1 can or 2 cups cooked pinto beans, rinsed and drained (kidney beans shown in picture)

1 can or 2 cups cooked black beans, rinsed and drained

3/4 cups quinoa

4-6 cups vegetable broth or water (depending how much liquid you prefer)

2 T chopped or minced garlic

1-2 T chili powder

1 tsp oregano

1 tsp ground cumin

1 tsp mustard powder

Saute onions in 1/2 cup water over medium-high heat until soft. Add the rest of the ingredients, and bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 15-20 minutes.

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Lentil Veggie Soup

A couple of weeks ago I bought the Bob's Red Mill Vegi Soup Mix.  Tonight it really helped out as I stared at the pantry trying to figure out what to eat.  Even though it is 87 degrees outside, it just sounded good.  This mix is going to be a staple in our lives from now on.  It can be mixed with ANY veggies handy (onions, bell peppers, carrots, celery, mushrooms, kale, spinach, etc) and only takes an hour to simmer.  So easy!

2 cups Bob's Red Mill Vegi Soup Mix

8 cups water

1 cup chopped onions

1 cup chopped bell pepper

1 cup chopped celery

1 cup chopped mushroom

Dried Italian Seasoning spices - I used the one from Costco

Bring to a boil and then reduce to a simmer for an hour.  Add some sea salt to taste (and for trace minerals).  

The kids ate it with a corn tortilla with sprinkled melted cheese (I have to compromise sometimes!) and it was a lovely, easy dinner to throw together.

I chopped all of the veggies with the Vidalia Chop Wizard.  It makes chopping super easy and my eyes don't water from the onions!  I take it with us everywhere - even on vacation!

Cost per serving: Around 75 cents depending on the veggies that you put in.  

Cynthia's Black Bean Chili

This recipe has been a new favorite, and a regular meal at our house. My almost 5-year old son gulps it up every time! And I love to cook it for dinner and then eat the leftovers for lunches.

Delicious Black Bean Chili

Makes about 12 1-cup servings

    1 cup water
    2 medium onions, chopped
    4 medium garlic cloves, minced (Or 2 tsp. minced garlic)
    2 small bell pepper, seeded and finely diced
    1 cup crushed tomatoes
    4 cans black beans, undrained
    2 4-oz cans diced green chilies
    2 tsp ground cumin

Heat the water in a large skillet or pot. Add onion, garlic, and bell pepper. Cook over high heat, stirring often, for about 5 minutes or until onion is translucent. Add crushed tomatoes, beans, and their liquid, chilies, and cumin. Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.

Cynthia is the creator of Postpartum Joy.  You can read more about her here or here.

Baked Lentils and Rice Casserole

Ingredients:

1 medium yellow onion, chopped

1 cup uncooked wild and/or brown rice

1 cup dried lentils (red or green)

1 can crushed tomatoes, with juice

1 T. chopped fresh or 1 tsp dried rosemary

1 T chopped fresh or 1 tsp dried basil

1 tsp chopped fresh or 1 tsp dried oregano

4 cups vegetable broth

Directions:

Preheat the oven to 350 degrees.

In a large, deep baking dish, combine onion, rice, lentils, tomatoes, rosemary, basil, oregano, and vegetable broth, and stir gently.

Bake, covered, for 90 minutes, stirring every 30 minutes to prevent sticking, until bubbly and browned.  Serve warm.

Add a side salad of mixed greens!  Lentils are one of the most nutrient dense foods around.  Loads of fiber, protein, iron, and folate!  

Easy Beans and Quinoa

From The Complete Idiot's Guide to Plant-Based Nutrition

Ingredients:

1 small yellow onion

2 medium garlic cloves, minced or crushed

1/4 cup vegetable broth

1/2 cup dry quinoa

1 can no-salt added pinto or black beans, rinsed and drained

1 cup water

1/2 tsp. ground cumin

1/4 tsp. sea salt

1/4 tsp. freshly ground black pepper

1/2 cup frozen corn kernels, thawed

1/4 cup chopped fresh cilantro

Directions:

1.  In a medium pot over medium heat, saute onion and garlic in vegetable broth for 5 minutes or until onions are translucent.

2.  Add quinoa, pinto beans, water, cumin, sea salt, and black pepper.  Bring to a boil, lower heat to low, and simmer for 20 minutes, stirring frequently, or until all liquid is absorbed.

3.  Stir in corn and cilantro until heated through.  Remove from heat and serve.

Serves 4 (1 cup serving)

170 calories, 2g total fat, 0 g saturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 30g total carbohydrates, 6g dietary fiber, 2g sugars, 8g protein, 64mg calcium, 3mg iron

Quinoa, Carrot and Lentil Stew

From the Quinoa The Everyday Superfood 365

To make this recipe a soup rather than a stew, reduce the thickness by precooking the quinoa according to the directions and then adding it to the soup.

1/2 cup quinoa

1/2 cup red lentils

4 cups vegetable stock

1 cup water

1 1/2 cups sliced carrots

1 cup diced red onion

2 tsp minced fresh garlic

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp salt

1 cup diced red bell pepper

2 Tbsp finely chopped fresh cilantro

Combine the quinoa, lentils, stock and water in a large saucepan and bring to a boil.  Reduce to a simmer, cover and cook for 10 minutes.  Add the carrots, onion, garlic, cumin, coriander and salt and cook for 5 minutes.  Add the red pepper and cook for 5 more minutes.  Add the cilantro and adjust the seasoning if necessary.  Serve immediately.

A very quick meal that serves 4-6 people. 

Black Bean Stew

This is a very inexpensive and healthy meal! Super easy to double, triple, etc.

1 can black beans

1 can corn

1 can kidney beans

1 can diced tomatoes

1 packet of taco seasoning (if desired)

Directions:

1. Open cans

2. Dump in pot

3. Stir

4. Bring to boil and then simmer for about an hour until beans are soft.

Makes about 4 servings.