Table of Contents
Why This Recipe Stands Out
Combining quinoa and black beans creates a complete protein that’s rare in vegetarian dishes. Quinoa supplies all nine essential amino acids, while black beans deliver fiber, iron, and additional protein. Together, they satisfy your hunger and nourish your body.
No need for animal protein or alcohol-based flavor enhancers here. This chili relies on spices—like cumin, smoked paprika, chili powder, oregano—plus umami from tomato paste and rich texture from sautéed onions, garlic, bell peppers, and carrots. The result? Deep, layered taste and satisfying warmth.
This recipe is ideal for meal prep. It reheats well, freezes easily, and can be customized with whatever vegetables or toppings you have on hand.
Ingredients List
Dry Goods
1 cup quinoa, rinsed well
2 (15‑oz) cans black beans, drained and rinsed
1 (28‑oz) can diced tomatoes, undrained
2 tablespoons tomato paste
Vegetables & Aromatics
1 large onion, finely chopped
3 cloves garlic, minced
2 bell peppers (any color), diced
2 carrots, diced (optional but adds sweetness & nutrition)
1 jalapeño, seeded & minced (optional, for heat)
Liquids & Stock
4 cups vegetable broth (low‑sodium preferred)
1 cup water (as needed)
Spices & Seasonings
2 teaspoons ground cumin
1 teaspoon smoked paprika (or regular paprika, if preferred)
2 teaspoons chili powder (adjust to taste)
1 teaspoon dried oregano
½ teaspoon cayenne pepper (optional, for extra kick)
Salt and pepper, to taste
Toppings (Optional but Recommended)
Avocado slices
Chopped cilantro
Lime wedges
Shredded cheddar cheese or vegan cheese
Greek yogurt or sour cream (dairy‑free version if desired)
Step‑by‑Step Instructions
1. Rinse the Quinoa
Rinse 1 cup of quinoa under cold water in a fine mesh strainer for 30–60 seconds. This removes the natural coating (saponin) that can taste bitter. Drain thoroughly.
2. Sauté the Aromatics
In a large heavy‑bottomed pot or Dutch oven, heat 2 tablespoons of olive oil (or your preferred cooking oil) over medium heat. Add the chopped onion, diced bell peppers, and carrots. Sauté for about 5–7 minutes until softened and slightly translucent. Stir in the minced garlic and jalapeño (if using) and sauté for another minute until fragrant.
3. Build the Flavor Base
Add tomato paste to the pot, stirring constantly for about 1 minute. This helps develop a rich umami flavor.
4. Spice It Up
Stir in the cumin, smoked paprika, chili powder, oregano, and cayenne pepper. Cook together for 30–60 seconds until the spices become aromatic.
5. Add Liquids, Quinoa & Tomatoes
Pour in the rinsed quinoa, diced tomatoes (with juice), vegetable broth, and 1 cup of water (if needed to fully submerge ingredients). Stir well.
6. Simmer & Combine
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15–20 minutes. At 10 minutes in, stir and add the drained black beans. Continue simmering until quinoa is fluffy, beans are warmed, and liquid is mostly absorbed. If the chili becomes too thick, add a splash more water or broth.
7. Season to Taste
Taste and adjust seasoning. Add salt, pepper, or a bit more chili powder if desired. Let rest, covered, for 5 minutes to meld flavors.
Serving Suggestions
Ladle into bowls and top with creamy avocado slices, chopped cilantro, lime wedges, shredded cheese or vegan alternative, and a dollop of Greek yogurt or sour cream.
Serve with warm corn tortillas, crusty whole‑grain bread, or over a bed of fluffy brown rice. Add a side salad or roasted veggies for a complete, balanced meal.
Make‑Ahead & Storage Tips
Cool chili to room temperature, then portion into airtight containers. Store in the fridge for up to 4–5 days.
Let the chili cool completely, then freeze in labeled, airtight containers or freezer bags for up to 3 months. Thaw overnight in the fridge before reheating.
To reheat:
On the stove: Gently reheat in a pot over medium heat, stirring occasionally. Add a splash of water or broth if it’s too thick.
In the microwave: Reheat covered on medium power in 45‑second bursts, stirring between each burst.
Optional Variations & Swaps
Grains
Use brown rice, bulgur, or barley instead of quinoa. Cooking times and texture will vary.
Beans
Swap black beans with kidney beans, pinto beans, or a mixture.
Veggies
Add diced sweet potatoes, zucchini, corn, or spinach. Adjust cooking time as needed until veggies are tender.
Spices
Try adding chipotle in adobo for smoky heat. Stir in cocoa powder or a square of dark chocolate for depth (no alcohol). Finish with a dash of cinnamon or a few drops of maple syrup to balance the acidity.
Nutrition Snapshot (per generous 1½–cup serving)
Calories: ~350–400 kcal
Protein: 14–16 g
Fiber: 10–12 g
Fat: 8–10 g
Rich in folate, iron, magnesium, vitamin C, and antioxidants
Frequently Asked Questions (FAQs)
Is this chili gluten-free?
Yes—as long as the vegetable broth and spices you use are certified gluten-free, this recipe is naturally free of gluten.
Can I cook this in a slow cooker or Instant Pot?
Yes.
Slow Cooker: Sauté vegetables and spices first, then transfer to the slow cooker with quinoa, beans, tomato, and broth. Cook on low for 6–8 hours or high for 3–4 hours.
Instant Pot: Sauté veggies and spices using “Sauté” mode, then add remaining ingredients. Seal and cook on “Manual/Pressure” high for 8 minutes. Let pressure release naturally for 10 minutes, then do a quick release.
Can I reduce the sodium?
Yes. Use low‑sodium or homemade vegetable broth, rinse canned beans thoroughly, and reduce added salt. A squeeze of lime also boosts flavor without sodium.
How spicy is this chili?
By default, it’s mild‑to‑medium. Jalapeño and cayenne are optional. You can increase chili powder or add hot sauce to taste.
Can kids enjoy this?
Yes—just omit the jalapeño and cayenne. The natural sweetness from carrots and bell peppers makes it kid-friendly.
How do I make this vegan?
The recipe is already vegan. Just use vegan toppings like dairy-free yogurt or cheese.
Can I make it nut-free or allergen-friendly?
Yes—there are no nuts or common allergens in the base recipe. Just be mindful of toppings and packaged ingredients like broth or yogurt.
How can I boost even more protein?
Stir in unflavored plant-based protein powder or hemp seeds.
Serve over tofu crumbles, tempeh, or seitan.
Use pumpkin seeds, or top with vegan cheese.
