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Quinoa chilli in a large casserole pot with a serving spoon in. Salt and pepper cellars in the background.
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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!
Course Dinner
Cuisine International
Prep Time 15 minutes
Cook Time 35 minutes
Servings 8
Calories 133kcal
Author Neil

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.
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tbsp mild chilli powder
  • 1/2 tsp ground cumin
  • ¼ tsp 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