eat right.

Red Quinoa and Black Bean Vegetarian Chili

For the past several months, my family and I have been fixing vegetarian meals on Monday as part of the global Meatless Monday movement (try saying that three times fast).  We have had some hits, some misses, and some “what on earth were you thinking” moments.  But every time, we have prepared meals that are new, utilize fresh local ingredients, and always provide variety to our diets.  With six-year old twins in the house, not every meal is a success; but when they approve of one of my vegetarian concoctions, I know I have a winner!  This week’s submission for Meatless Monday was a huge success, so I want to share it with the world!  Not only do I want my clients, readers, and friends to eat a bit healthier, but I want people to know it IS possible to be creative in the kitchen when you have small mouths to feed.  Step away from the chicken nuggets and try this vegetarian chili.  I promise you won’t be disappointed; or hungry afterwards!  And, yes, as a native Texan, I know it is sacrilege to call anything with beans ‘chili,’ but it’s kind of hard to make a vegetarian one without them.

Red Quinoa and Black Bean Vegetarian Chili


2 tsp vegetable oil
1 large onion, chopped
5 cloves garlic, chopped
1 cup red quinoa (regular will work, but I like the red color)
1 3/4 cups vegetable broth
1 tsp ground cumin
1/4 tsp cayenne pepper (add more to really spice things up!)
salt and pepper to taste
1 1/2 cup frozen whole kernel corn
2 (15 oz) cans black beans, rinsed and drained



1. Heat oil in medium to large saucepan (or pot) over medium heat; cook onion and garlic until lightly browned for around 15 minutes, stirring frequently.

2. Mix red quinoa into onion and garlic mixture and cover with vegetable broth; add cumin, cayenne pepper, salt, and pepper.  Bring mixture to a boil.  Cover, reduce heat, and simmer until quinoa is tender, sprouted and broth is absorbed, about 25 minutes.

3. Stir frozen corn into saucepan and continue to simmer until heated through, about 5-10 minutes.  Mix in the black beans and serve!

I hope you enjoy this as much as my family did.  Please share your experience and any modifications you made.

Be well.

Dr. A


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