Written in 2016, 10 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Chili doesn't get any easier than this! In a few easy steps, you can create a vegan dish that is packed with flavor and deeply satisfying. If you're not a fan of quinoa, prepare the chili without it and enjoy it with a side of brown rice or served with a few corn tortillas and topped with avocado and fresh cilantro. The options are nearly endless.
Black Bean and Quinoa Chili
Recipe by Wendy Lopez, MS, RD
Ingredients
- 2 tablespoons olive oil
- ½ red bell pepper, diced
- ½ green bell pepper, diced
- 1 jalapeño, seeds removed and diced
- ¼ cup scallions, diced
- 3 cloves garlic, minced
- 2 medium tomatoes, diced
- 1 tablespoon ground cumin
- 1 cup tomato sauce
- 3 cups canned black beans, rinsed and drained
- 1 cup quinoa, cooked according to package instructions
- Salt and cayenne pepper to taste
Directions
- Add olive oil to a soup pot over medium heat and sauté bell peppers, jalapeño, scallions, garlic, tomatoes and cumin. Cook for 5 minutes.
- Add tomato sauce, black beans and cooked quinoa. Turn heat to low-medium and cook for 15 minutes.
- Add salt and cayenne pepper to taste.
- Serve with avocado and fresh cilantro.
Cooking Note
- Whenever you use canned black beans, rinse and drain them before use to reduce added sodium.
Wendy Lopez, MS, RD, is an outpatient dietitian based in New York City. She is co-founder of Food Heaven Made Easy. Follow her on Instagram.
Today's facts onVitamin B12How much you need, safe max and studies