Quinoa is a protein standout among grains (it's technically a seed), offering a complete amino acid profile and plenty of lysine, an amino often lacking in vegetarian diets. Important for growth, collagen formation and calcium absorption, lysine is also vital in the production of carnitine, a compound that helps the body convert fat into energy.
Video: How to: Beans
They're economical, full of fiber and great for the heart! Learn how to use your beans in Chef Jo's tutorial.
- Cook Time
- Prep Time
- 12 cupsServings
- 1/2 cup uncooked quinoa
- 1 large red bell pepper, chopped (2 cups)
- 1 large green bell pepper, chopped (2 cups)
- 1 tsp ground chipotle pepper
- 2 15-oz BPA-free cans white beans or 3 cups cooked white beans, drained and rinsed
- 4 large fresh tomatoes, chopped with juices (4 cups)
- 2 tsp ground cumin
- 1 tsp dried oregano
- 6 oz fresh spinach, chopped (4 cups)
- In a 4-qt pot, combine quinoa and 4 cups water and place over high heat. Bring to a boil, then reduce heat to low. Cover tightly and simmer for 15 minutes.
- Add bell peppers, chipotle, beans, tomatoes, cumin and oregano to pot with quinoa. Bring to a simmer and cook, uncovered, for about 10 minutes. When chili is appealingly thick and quinoa is throwing off its tiny white haloes, stir in spinach and cook for 1 more minute, until just wilted. Serve hot.
- Serving Size: 2 cups
- Calories: 300
- Carbohydrate Content: 54 g
- Fat Content: 3.5 g
- Fiber Content: 15 g
- Protein Content: 15 g
- Sodium Content: 148 mg
- Sugar Content: 8 g