1 tbsp olive oil
2 onions, chopped
2 sweet peppers (green, red, yellow), chopped
3 cloves garlic, crushed (or 1 tbsp jar garlic)
2 cups canned kidney beans, drained and rinsed
2 cups canned black beans, drained and rinsed
1/2 cup raw quinoa, rinsed
28oz (796mL) can tomatoes (or 6 fresh tomatoes, chopped)
1 cup bottled salsa
1/2 cup water
1 tsp salt (or to taste)
1 tbsp chili powder
1 tsp dried basil
1/2 tsp each pepper, oregano, and ground cumin
1 tbsp unsweetened cocoa powder
1 tsp sugar
Heat oil in a large pot. Sauté onions, peppers, and garlic for about 8-10 minutes on medium heat. Add remaining ingredients. Bring to a boil and simmer, covered for 25 minutes (or more, if the quinoa is not done), stirring occasionally.
This makes about seven 1cup servings. This freezes and reheats well.
269 cal | 4g fat | 47g carbs (10g fibre, 10g sugar) | 13g protein
There is lots of room for modifications in this recipe - feel free to change the beans to a different type of bean or chickpeas, you can add mushrooms to the sautéeing step, you can add corn niblets towards the end of the cooking time - just remember that will alter the nutrition data slightly.