Quinoa Chili – Slow Cooker
Nutritional breakdown does NOT include optional toppings.
Calories 303 (10% from fat)
Fat 3.5 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 1119 mg.
Carb. 49 gram
Fiber 11 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 20 gram
Ingredients
buttery cooking spray
1 cup onion, chopped
2 garlic cloves (2 tsp.), minced
12-14 oz. of veggie ground beef
(We used Gardein Ultimate Beefless Ground, but Morningstar Farms also makes a good Grillers Crumbles.)
1 can (28 oz.) diced tomatoes with mild green chilies, undrained
1 can (14.5 oz.) fire roasted diced tomatoes, undrained
1 can (15.5 oz.) low sodium chick peas / garbanzos, rinsed and drained
1 can (15.5 oz.) low sodium black beans, rinsed and drained
2 cups vegetable broth
1 cup quinoa, rinsed
1 packet (2 oz.) onion soup mix
(We used a single packet of Lipton Recipe Secrets Onion Recipe Soup & Dip Mix.)
1 tsp. crushed red pepper flakes
1 tsp. garlic powder
1/8 to 1/2 tsp. cayenne pepper (Depending on how hot you want it.)
OPTIONAL
shredded cheese
chopped avocado
chopped red onion
low fat sour cream
This is a veggie chili for the meat lover. Hearty delicious flavor and very filling. Just don't overdo the optional toppings.
This recipe is high in sodium. If you're on a lower sodium diet, you should consider another option.
1. Heat a large non-stick pan over medium-high heat. Once it's hot, lightly coat with buttery cooking spray. Add the onions and cook, stirring occasionally for 4 minutes.
2. Add the garlic cloves and veggie ground beef. Cook an additional 3 minutes while stirring gently.
3. Pour the onion and veggie meat mixture into a slow cooker. Add the next 10 ingredients, diced tomatoes through cayenne pepper to the crock pot. Stir to combine. Cover and cook on low for 4-5 hours, until quinoa is tender.
4. Each serving is 1 1/2 cups. You can sprinkle them with optional toppings as desired.
Yield: 8 Servings (Approximately 1 1/2 cups per serving.)
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 4 minutes. Keep the container open a little to allow steam to escape.
