Looking for a hearty dish that warms you from the inside out? This 3 bean quinoa chili is not just a meal; it’s a celebration of flavors and nutrition. Perfect for chilly nights, it’s packed with protein and fiber, making it a fantastic option for everyone, including vegetarians and vegans.
This chili is a delightful mix of three types of beans, quinoa, and a medley of spices that create a rich and satisfying taste. It’s one of those recipes that you’ll want to keep on hand for meal prep or a cozy dinner with friends.
Imagine a pot bubbling with vibrant ingredients, and every spoonful bursting with flavors that dance on your palate. This chili is spicy yet balanced, with a hint of smokiness that enhances every bite.
Preparing the Ingredients
Before cooking the 3 bean quinoa chili, gather all the necessary ingredients. The key components include black beans, kidney beans, chickpeas, and quinoa, each contributing to the dish’s hearty texture and nutritional value.
Chop a medium onion and mince two cloves of garlic to provide a flavorful base. Don’t forget to rinse the quinoa thoroughly to remove any bitterness. This step is crucial for achieving the best taste!
Sautéing the Aromatics
Start by heating olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and minced garlic, sautéing them until fragrant and the onion becomes translucent. This initial step sets the stage for the rich flavors that will develop throughout the cooking process.
The aromatic combination of onion and garlic creates a warm foundation that enhances the overall taste of the chili.
Creating the Flavor Base
Once the aromatics are ready, stir in the rinsed quinoa along with the black beans, kidney beans, and chickpeas. The addition of diced tomatoes and vegetable broth will create a hearty and zesty base for the chili.
Season the mixture with chili powder, cumin, and smoked paprika to add depth and complexity. These spices will infuse the chili with a delightful warmth and a hint of smokiness that balances out the dish perfectly.
Simmering to Perfection
Bring the chili to a boil, then reduce the heat to low, covering the pot. Allow it to simmer for approximately 30 minutes. This slow cooking time is essential for the quinoa to cook thoroughly and for the flavors to meld beautifully.
Occasionally check on the chili, giving it a gentle stir to ensure it doesn’t stick to the bottom of the pot. After 30 minutes, your kitchen will be filled with an inviting aroma, signaling that dinner is almost ready!
Tasting and Adjusting Flavors
After simmering, taste the chili and adjust the seasoning with salt and pepper as needed. This step allows you to customize the flavors to suit your palate. A well-seasoned chili enhances the natural flavors of the beans and spices.
If desired, garnish your bowls with freshly chopped cilantro. This bright herb adds a refreshing touch that complements the hearty chili. Serve it hot, alongside a slice of crusty bread for an extra layer of comfort.
Enjoying the Chili
Once plated, the vibrant colors of the 3 bean quinoa chili are a feast for the eyes. The contrast of the colorful peppers and fresh cilantro on top provides a beautiful presentation.
The combination of textures, from the creamy beans to the chewy quinoa, makes each bite satisfying. This dish is perfect for cozy dinners, meal prep, or sharing with friends and family, providing warmth and nourishment in every bowl.
Delicious and Nutritious 3 Bean Quinoa Chili
This 3 bean quinoa chili is a filling, wholesome dish made with black beans, kidney beans, chickpeas, and quinoa simmered in a zesty tomato sauce. It’s a perfect blend of spicy, smoky, and savory flavors, making it perfect for any chili lover.
Ingredients
- 1 cup quinoa, rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 can (28 oz) diced tomatoes
- 3 cups vegetable broth
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Chopped cilantro for garnish (optional)
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until the onion is translucent.
- Add Ingredients: Stir in the quinoa, black beans, kidney beans, chickpeas, diced tomatoes, vegetable broth, chili powder, cumin, and smoked paprika.
- Simmer: Bring the chili to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes, or until quinoa is cooked and flavors meld together.
- Season: Taste and adjust seasoning with salt and pepper as needed.
- Serve: Ladle the chili into bowls and garnish with chopped cilantro if desired. Enjoy hot!
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4 bowls
- Calories: 300kcal
- Fat: 7g
- Protein: 15g
- Carbohydrates: 50g