Diabetes-friendly dinner

Quinoa and Black Bean Chili

Name: Quinoa and Black Bean Chili
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: american canadian
Ingredients: 1 cup quinoa (rinsed); 2 cups black beans (cooked); 2 cups diced tomatoes (canned); 2 cups vegetable broth; 1 cup red bell pepper (chopped); 1 cup onion (chopped); 2 cloves garlic (minced); 1 tablespoon chili powder; 1 teaspoon cumin; 1 tablespoon olive oil; ½ teaspoon salt; ¼ teaspoon black pepper

A hearty and nutritious chili with quinoa and black beans.

Prep 15 minCook 30 minServes 6

Nutrition per serving

35g

Carbs

10g

Fiber

Sugar

15g

Protein

Fat

290

Calories

Estimated values per serving.

Ingredients

1 cup quinoa (rinsed)
2 cups black beans (cooked)
2 cups diced tomatoes (canned)
2 cups vegetable broth
1 cup red bell pepper (chopped)
1 cup onion (chopped)
2 cloves garlic (minced)
1 tablespoon chili powder
1 teaspoon cumin
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper

Method

1
Heat olive oil in a pot over medium heat.
2
Add onion, garlic, and bell pepper; sauté until soft.
3
Stir in chili powder and cumin.
4
Add quinoa, black beans, tomatoes, and broth.
5
Bring to a boil, then simmer for 30 minutes.
6
Season with salt and pepper.

Make it fit your blood sugar goals

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This recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.