It seems like from one day to the next, I look up and see the leaves have changed colors. This has to be one of the best things about living in Colorado. I love the change in seasons! You don’t get much of that in South Texas. There the leaves go from green to brown, with none of the pretty yellow, orange, and red colors. As beautiful as fall is, it sure makes a huge mess of my driveway. My black driveway is now covered in fallen pine needles, and I mean covered! You can barely see black! The winds have been roaring and the air is much colder. So much so, that my body tenses up just trying to keep warm! Burr!
Ah, but there is nothing like a hot bowl of Chili on a cold day…
This version of Vegetarian Chili is loaded with great nutrients! It is made with black beans, bell peppers, tomatoes, and quinoa.
Black beans have a high fiber content, and they are a great source of protein, calcium, iron, folic acid, and potassium. These super beans contain at least eight different antioxidants called flavonoids. All antioxidants are great for helping to protect our bodies from oxidative stress. The anthocyanins, which give black beans their dark color, act as antioxidants and as anti-inflammatory agents that help to prevent chronic diseases, such as heart disease, diabetes, and Alzheimer’s. Black beans also contain small amounts of omega-3 alpha-linolenic acid (ALA) fatty acids, which are great for reducing inflammation and may help prevent chronic diseases, such as heart disease and arthritis.
I like to replace pasta and rice for quinoa to my chili to increase the protein content of a meal. Quinoa is a whole grain that is rich in fiber, folate, manganese, magnesium, iron, copper and phosphorus. It is a gluten-free grain that has the antioxidant, quercetin. Studies show that quercetin may help manage type 2 diabetes and associated hypertension.
I am a lover of easy, quick cooking meals and this is just that. It seriously takes 15-20 minutes to cook. The quinoa takes the most time, so start that first. Have all the veggies prepped and ready to cook and dinner is ready in a flash!
- ½ tbsp olive oil
- 1 cup chopped onion
- 2 garlic cloves, pressed
- 1 cup chopped yellow bell pepper
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 1 tbsp chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 (14½-ounce) can vegetable broth
- 2 (15-ounce) cans low sodium black beans, rinsed and drained
- 1 small lime, juiced
- 1 cup cooked quinoa
- 1 avocado, diced
- ½ cup tomato, diced
- ¼ cup sweet onion, diced
- ¼ cup fresh cilantro, chopped
- 1 tablespoon fresh lime juice
- Heat oil in a large pot over medium in high heat. Add onion; sauté 3 minutes. Add garlic, sauté until fragrant.
- Stir in bell pepper and tomatoes to the pot.
- Add chili powder, cumin, and oregano, cook 1 minute.
- Add the broth and bring to a boil.
- Cover, reduce heat, and simmer for 10 minutes. Add black beans and heat until warmed through.
- Stir in lime juice.
- To serve, place a quarter cup of cooked quinoa in a bowl and top with chili.
This chili makes my tummy happy. Not only is it full of great nutrients, it is a delicious flavor and texture combination. It is filled with creamy black beans, crisp bell pepper, tangy tomatoes, and fresh avocado salsa to keep you full and warm you up.