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Recipe: Quinoa & Bean Chili

By Korey Findley, Local Foods Chef & Farming Instructor at Wallkill River School of Art – Montgomery, New York www.wallkillriverschool.com

Delicious Chili
Quinoa & Bean Chili
This is a recipe that warms and heals for these cold winter months. Find your local farm store for the best local ingredients!
  • 1¼ cup quinoa uncooked, rinsed
  • 2½ cups water
  • 3 tablespoon unfiltered olive oil
  • 1 large yellow or Spanish onion, chopped
  • 5 cloves garlic, chopped
  • 1 teaspoon dried, crushed chilis
  • 1 jalapeno pepper, seeded and diced
  • 1½ tablespoons dried cumin
  • 4 or 5 large tomatoes chopped or 1 28-ounce can crushed tomatoes
  • 2½ cups of dried local beans, soak overnight (cranberry, black, or any variety of red kidney beans, to name just a few)
  • 1 green pepper, seeded and chopped
  • 1 red pepper, seeded and chopped
  • 2 carrots, diced
  • 1 teaspoon black pepper
  • 2 teaspoons dried oregano
  • 1 cup frozen corn
  • ⅛ teaspoon cayenne pepper
  • ¼ cup chopped cilantro
  • 1 cup shredded extra sharp cheddar (optional)
  1. Bring the quinoa and water to a boil in a saucepan over medium heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been mostly absorbed, about 15 to 20 minutes. Set aside.
  2. Heat the olive oil in a large pot over medium heat. Add the onion and cook until it is translucent. Add the garlic, crushed chili, cayenne, jalapeno, cumin. Stir 1 minute to release the flavors. Stir in the tomatoes and let soften. Add in beans, green pepper, red pepper, carrots, black pepper and oregano. Bring to a simmer over medium heat. Once simmering, reduce heat to medium-low, cover, and let simmer for 25 minutes. Add salt to taste. Add extra water as needed.
  3. After 25 minutes, stir in quinoa, corn and cilantro. Remove from heat sprinkle with shredded cheese for an added flavor dimension and serve.
Quinoa: The folate and vitamin B in quinoa also boost the liver’s ability to eliminating toxins from the body.

Green and Red Bell Peppers: Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. Bell peppers are also a valuable source of health-supportive sulfur compounds.

Chili, Cayenne, and other Spicy Pepper: Cayenne contains vitamins E and vitamin C. There is also a special ingredient in the pepper family, in chilies as well, called capsaicin, which is what gives peppers their heat. It is no surprise cayenne is used to detoxify the liver and is found in most cleanse programs.

Cumin: Cumin seeds are a rich source of Iron and Manganese, which are essential for vital functions of human body. 10 gram of Cumin seeds provide around 50% of daily dietary requirement of Iron. Cumin seeds also contain minerals such as Calcium, Potassium, Phosphorus, Zinc and others.

Cilantro: Cilantro is most often cited as being effective for heavy metal cleansing and rightfully so, this herb is a powerful, natural cleansing agent. The chemical compounds in cilantro bind to heavy metals and loosen them from the tissue. Many people suffering from mercury exposure report a reduction in the often-cited feeling of disorientation after consuming large and regular amounts of cilantro over an extended period.

Onion: With their unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables, such as onions, belong in your diet on a regular basis.

Tomatoes: Foods high in vitamin C and E, like tomatoes, have powerful anti-oxidants.

Legumes: Legumes such as kidney beans and soybeans are rich in the amino acid arginine. This acid helps to neutralize the ammonia that can be found in the liver.

Jalapeno: Hot peppers like jalapenos boast some of the highest concentrations of vitamin C found in food and are an even better source than citrus fruits and leafy greens.

Editors Note

The Editors at LiverSupport.com do their best to research all ingredients contained in the recipes posted to LiverSupport.com. If you have any reservations or concerns about an ingredient in any of the recipes that we post, due to your specific health condition, we recommend that you speak with your physician.


  • http://www.facebook.com/drifter1957 Mark Hammond

    hey Wally maybe you can make some of these of have someone help you with cooking them. Good for us Bor….

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