Try this heart-healthy vegetarian chilli recipe.
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 large bell pepper (any colour), chopped
2 medium carrots, chopped
2 ribs celery, chopped
1/4 teaspoon salt
4 cloves garlic, pressed or minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 large can (796mL / 28 fl oz) diced tomatoes with their juices
1 can (540mL / 18 fl oz) of EACH black beans and kidney beans, rinsed and drained
2 cups vegetable broth or water
¾ cup quinoa
1 cup frozen corn
2 tablespoons chopped fresh cilantro or parsley
1 teaspoon vinegar or lime/lemon juice
Garnishes: chopped cilantro, sliced avocado, sour cream, cheddar
cheese, chopped green onions (scallions) etc.
In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil. Then add onion. Cook for about 5 minutes. Onions will become soft and translucent. Add the garlic and cook for an additional 3 minutes.
Add the bell pepper, carrot, celery and salt. Stir and cook until the vegetables are tender, about 10 minutes.
Add the chili powder and cumin. Cook about 1 minute.
Add the entire can of diced tomatoes and their juices.
Add drained beans, vegetable broth, quinoa and frozen corn.
Stir all together and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30-40 minutes.
Remove the chili from the heat.
To add some body to the chili, and for optimum texture, transfer 1 1/2 cups of the cooked chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid (but removing the fill cup/hole cover for the steam to escape) and blend until smooth. Pour the blended mixture back into the pot.
Add the chopped cilantro or parsley, stir to combine, and then mix in the vinegar/citrus juice, to taste.
Check for taste and add more salt if necessary.
Divide the mixture into individual bowls.
Serve with garnishes of your choice.
About the Recipe
About Rosie's Kitchen
Rosie Coelho is Owner and Chief Creator of Deliciousness at Rosie’s Kitchen Co. As a Food Enthusiast and Certified Culinary Nutrition Expert, she loves to inspire people to connect with themselves and loved ones through food.
Rosie also shares her epicurean passion through Culinary Classes and Experiences - having people become rock stars in their own kitchens. Whether beginners or more experienced cooks, there is always something new to learn and a great way to gain kitchen confidence, while having lots of fun!