Bean and Quinoa Veggie Chili

After returning from Thanksgiving vacation and having an afternoon to unwind before jumping into the hectic time leading up to Christmas, I decided to throw together a chili to take to work as a simple (and low calorie!) lunch for the rest of the week.

Bean and Quinoa Veggie Chili

Ingredients

1/2 cup quinoa

1 1/2 cup water, divided

2 tsp olive oil

10 baby carrots, diced

1 large zucchini, diced

1 green pepper, diced

1 red pepper, diced

5 small celery stalks, diced

3-4 cloves of garlic, minced

2 (15 oz) cans black beans, drained and rinsed

1 (15 oz) can red kidney beans, drained and rinsed

1 (15 oz) can corn

1 (15 oz) can tomato sauce

3 (15 oz) cans diced tomatos

1 tsp minced onion

1-2 tsp cumin

1-2 tsp chili powder

salt and pepper to taste

Directions

1. Prepare quinoa with 1 cup of the water, according to package  directions. Set aside for later.

2. In a large pot, heat the olive oil on medium-high heat, add remaining 1/2 cup water, and add the vegetables. Cook for 10 minutes, or until tender.

3. Add remaining ingredients as well as quinoa and seasonings. Reduce heat to low and allow chili to cook for 30 minutes.

Makes 8-10 servings

Nutritional Info (for 8 servings)

Calories     278

Total Fat      1.8g

Saturated Fat     .2g

Polyunsaturated Fat      .5g

Monounsaturated Fat     .2g

Cholesterol      0

Sodium     628mg

Potassium     735mg

Total Carbohydrates     55g

Dietary Fiber     15g

Sugars     9g

Protein     14g

Vitamin A     45%

Vitamin B-6     10%

Vitamin C     44%

Calcium     5%

Copper     17%

Folate     43%

Riboflavin     32%

Thiamin     19%

Zinc     10%

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