Рецепт Black Bean And Quinoa Chili
Порций: 8
Ингредиенты
- 1 c. Quinoa rinsed and liquid removed
- 2 c. Water
- 1 Tbsp. Vegetable oil
- 1 lrg Onion diced
- 1 x Green bell pepper seeded an
- 1 c. Celery minced
- 1 x Jalapeno pepper seeded and
- 2 x Tomatoes cored and diced
- 1 c. Carrots diced
- 32 ounce Black beans, canned liquid removed
- 28 ounce Canned crushed tomatoes
- 1 Tbsp. Chili pwdr
- 1 Tbsp. Dry parsley
- 1 Tbsp. Dry oregano
- 2 tsp Grnd cumin
- 1/2 tsp Black pepper
- 1/2 tsp Salt
- 4 x Green onions minced
Инструкции
- Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook till liquid is absorbed, about 15 to 20 min. Remove from he and let stand about 10 min.
- Meanwhile, heat oil in a saucepan; add in onion, bell pepper, celery and jalapeno. Saute/fry 7 min over medium heat. Stir in fresh tomatoes and carrots; saute/fry 3 to 4 min. Stir in beans, crushed tomatoes, and seasonings; cook about 25 min over low heat.
- Ladle chili into bowls and top with green onions if you like.
- Makes 8servings
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 394g | |
Recipe makes 8 servings | |
Calories 544 | |
Calories from Fat 47 | 9% |
Total Fat 5.38g | 7% |
Saturated Fat 0.82g | 3% |
Trans Fat 0.04g | |
Cholesterol 0mg | 0% |
Sodium 319mg | 13% |
Potassium 2354mg | 67% |
Total Carbs 98.47g | 26% |
Dietary Fiber 22.9g | 76% |
Sugars 5.5g | 4% |
Protein 30.35g | 49% |