Quinoa Chilli
Quinoa chilli. Delicious and easy to make. This healthy vegan chilli is stuffed full of vegetable goodness and even meat eaters won't know the difference!
Servings 8
Calories 133kcal
Equipment
Ingredients
- Low fat olive oil cooking spray
- 1 onion medium sized, diced.
- 1 red pepper deseeded and diced.
- 2 cloves garlic crushed.
- 750 ml vegetable stock
- 1 can chopped tomatoes.
- 180 g quinoa rinsed under cold water.
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 tablespoon mild chilli powder
- ½ teaspoon ground cumin
- ¼ teaspoon cayenne pepper
- 1 can red kidney beans rinsed and drained.
- 180 g frozen sweetcorn
Instructions
- Spray the bottom of a large casserole pot /saucepan 5 times with low fat cooking spray and sauté the onion and red pepper until softened over a medium heat. Add splashes of hot water if the mixture begins to stick. Stir in the garlic for about 30 seconds.
- Add stock, chopped tomatoes, quinoa, salt, black pepper, chilli powder, ground cumin, and cayenne pepper. Stir well.
- Bring to the boil then turn down to simmer for about 20 minutes until the quinoa has softened and the majority of the liquid absorbed.
- Stir in the kidney beans and frozen sweetcorn and cook for about 5 minutes, stirring until cooked through.
- Serve with rice or in tortilla wraps with a little grated cheese.
Nutrition
Calories: 133kcal | Carbohydrates: 26g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 613mg | Potassium: 352mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1113IU | Vitamin C: 26mg | Calcium: 38mg | Iron: 2mg