Chili

• 份量: 6 servings
• 活動時間: 5 minutes
• 總時間: 30 minutes

食材

1 medium onion

1 capsicum

3 cloves garlic

2 tablespoons olive oil

1/3 cup quinoa or bulghur wheat

1 cup water

1 can black beans, drained

1 can kidney beans, drained

800ml tinned tomatoes

1 can corn (or 1 1/2 cups frozen corn), drained

1 teaspoon sugar

2 tablespoons cayenne powder

2 tablespoon dried oregano

1 tablespoon garlic/onion powder

1 tablespoon cumin

1 1/2 teaspoons kosher salt

1 teaspoon smoked paprika

步驟

Dice the onion. Mince the garlic.

In a large pot heat the olive oil over medium heat. Add the onions and garlic and sauté for 5 to 7 minutes, until tender.

Add all other ingredients except for the smoked paprika. Simmer for 25 minutes, then stir in the smoked paprika. Serve immediately with toppings of your choice.

Store leftovers refrigerated for up to 3 days, or frozen for 3 months. Leftovers become very thick when refrigerated, so reheat on the stovetop and stir in a little extra water, then taste and add additional salt if necessary until the flavor pops.

營養

• 卡路里: 435
• 總脂肪: 13.8 g
• 飽和脂肪: 5.7 g
• 反式脂肪: 0.3 g
• 膽固醇: 20.4 mg
• 鈉: 2139.3 mg
• 總碳水化合物: 63.7 g
• 膳食纖維: 17.8 g
• 總糖: 20.1 g
• 蛋白質: 9.5 g