Quinoa Chili Recipe

Ingredients

• 30 ml (2 tbsp)olive oil
• ½ onion (about 120 ml chopped)onion, chopped
• 1jalapeño, deseeded and finely chopped
• 1 clovegarlic, minced
• 30 ml (2 tbsp)pasilla chilli powder
• 5 ml (1 tsp)ground cumin
• 5 ml (1 tsp)dried oregano
• 1 × 425 g cantomato sauce
• 475 ml (2 cups)water
• 130 g (¾ cup)quinoa, uncooked and rinsed if not already prepared
• 2 × 439 g cans, drainedblack beans
• 2 × 439 g cans, drainedkidney beans
• 2 × 439 g cans, drainedpinto beans
• 1 × 411 g candiced tomatoes
• 1 × 113 g canchopped green chillies
• To tastesalt
• To tasteblack pepper
• To tastechilli toppings, such as salsa, chopped avocado and/or fresh chopped coriander

Instructions

1. 1

   Cook the aromatics

   For the slow-cooker method, warm the oil in a large frying pan over a medium heat until shimmering. Add the onion, jalapeño and garlic and cook for about 5 minutes, until the onion starts to turn translucent.

2. 2

   Mix the spices

   Transfer the onion mixture to the slow cooker. Add the tomato sauce, pasilla chilli powder, cumin and oregano, then stir to combine.

3. 3

   Add the remaining ingredients

   Add the water, quinoa, beans, diced tomatoes and green chillies. Stir gently to combine.

4. 4

   Slow-cook the chilli

   Cover and cook on LOW for 6 to 8 hours or on HIGH for 2 to 3 hours. Season with salt and pepper to taste, and add more liquid if the chilli is too thick.

5. 5

   Cook the aromatics

   For the hob method, warm the oil in a large stockpot over a medium heat until shimmering. Add the onion, jalapeño and garlic and cook for about 5 minutes, until the onion starts to turn translucent.

6. 6

   Add spices and liquid

   Stir in the pasilla chilli powder, cumin and oregano. Add the tomato sauce, then the water, and bring the mixture to a gentle simmer.

7. 7

   Add the beans

   Stir in the quinoa, beans, diced tomatoes and green chillies and bring the pot back to a simmer. Turn the heat to low and cover.

8. 8

   Simmer until tender

   Simmer for about 20 minutes, or until the quinoa is tender. Season with salt and pepper to taste.

9. 9

   Freeze in portions

   To freeze, divide the chilli into meal-size portions in plastic containers. Chill in the fridge before freezing. When ready to serve, thaw it in the fridge and reheat in a saucepan until heated through.

What is quinoa chilli?

Chilli is a bean-and-spice stew associated with Mexican and Tex-Mex cooking. This version uses quinoa alongside black, kidney and pinto beans, with tomatoes and green chillies for a substantial, gently spiced bowl.

Three kinds of beans give the chilli a varied, hearty texture, while quinoa cooks in the tomato-rich liquid. The two cooking methods make it adaptable to either a slow cooker or a hob.

Nutrition and macros by portion

The nutrition label shows one serving as written: 453 calories, 26g protein, 78g carbs, 6g fat.

The beans and quinoa provide most of the carbohydrates and protein, while the olive oil supplies much of the fat. Serve a bowl with salad or another non-starchy vegetable for extra variety, or add rice if you want a more substantial plate.

Build the flavour base

Aromatics: cooking the onion, jalapeño and garlic in oil for about 5 minutes softens them before they go into the chilli. The onion should start to look translucent, rather than browned.

Spices: stirring the pasilla chilli powder, cumin and oregano into the tomato sauce helps distribute their flavour through the pot. On the hob, add them after softening the aromatics; for the slow cooker, combine them with the onion mixture.

Why use three beans?

Black, kidney and pinto beans each contribute to the chilli’s filling, varied texture. Drain them before adding so the mixture keeps the intended balance of liquid and solids.

Quinoa: it cooks directly in the chilli, soaking up some of the tomato and spice as it softens. Rinse it first unless the packaging says it is already prepared.

Check the texture

Hob method: after about 20 minutes of covered simmering, check that the quinoa is tender. Keep the heat low so the bottom of the pot does not catch.

Slow-cooker method: the longer LOW setting takes 6 to 8 hours, while HIGH takes 2 to 3 hours. If the finished mixture seems too thick, stir in more liquid as directed.

Choose a cooking method

Slow cooker: soften the aromatics in a frying pan first, then transfer them to the cooker and add the other ingredients. This method needs several hours, so it suits a meal you can prepare ahead.

Hob: use a large stockpot and simmer the chilli, covered, for about 20 minutes once the quinoa and beans are added. It is the quicker option when you want supper on the table sooner.

Serve with toppings

Salsa, chopped avocado and fresh coriander are suggested toppings; use one or combine them. Add them when serving so each bowl can be finished to taste.

The chilli is already substantial, but it also works alongside rice or warm flatbread. For a fresh contrast, serve it with a simple green salad.

Recipe notes & tips

• Use a large stockpot or slow cooker so there is room to stir the beans without crushing them.
• Drain the canned beans well before adding them.
• Rinse the quinoa if it is not already labelled as rinsed or pre-rinsed.
• Keep the hob at a low simmer after adding the quinoa to help prevent the chilli catching.
• Taste and adjust the salt and pepper at the end of cooking.
• Add more liquid if the chilli becomes thicker than you like.

Variations

• Add extra heat: leave some jalapeño seeds in if you prefer a hotter chilli.
• Use vegetable stock: replace the water with vegetable stock for a savourier base.
• Change the beans: swap one variety for another canned bean you have on hand.
• Finish with lime: squeeze lime over each bowl just before serving.
• Make it smoky: add a little smoked paprika alongside the listed spices.

Common mistakes to avoid

• Skipping the aromatic step: soften the onion, jalapeño and garlic for about 5 minutes before adding them to the slow cooker or continuing on the hob.
• Adding unrinsed quinoa: rinse it first unless the packet says it is already prepared.
• Using undrained beans: drain the cans so excess liquid does not throw off the chilli’s texture.
• Cooking too hot on the hob: keep the pot at a low simmer and stir as needed to prevent the bottom catching.
• Leaving the chilli too thick: stir in more liquid if needed, as the recipe recommends.
• Freezing it while hot: chill the portioned chilli in the fridge before placing it in the freezer.

How to store

For freezing, divide the chilli into meal-size portions in plastic containers and chill them in the fridge before freezing. Thaw in the fridge and reheat in a saucepan until heated through. The recipe does not specify a storage duration.

Frequently asked questions