Smoky Quinoa and Black Bean Chili with Charred Corn
Cozy up to a bowl of this hearty, plant forward chili loaded with black beans, nutty quinoa, and sweet charred corn. A touch of cocoa and smoked paprika brings deep, savory flavor, while fresh lime keeps every spoonful bright. Built with a lower sodium approach that lines up with DASH style cooking, it is a feel good option for lunch or dinner without ever tasting like “diet food.”
- Total Time49 minutes
- Yield3 servings 1x
Ingredients
Scale
Core Vegetables & Aromatics
- ¾ tbsp olive oil
- 1 small white onion (finely chopped (approx. 80g))
- 1 small poblano pepper (finely chopped (approx. 55g))
- 1 small stalk celery (finely chopped (approx. 30g))
- 1 small carrot (finely chopped (approx. 45g))
- 6 tbsp approx. ⅜ cup diced orange, red, or yellow bell pepper
- ¾ small jalapeno (seeds removed and minced (approx. 10g))
- 6 tbsp approx. ⅜ cup fresh or frozen corn kernels (thawed if frozen)
Spices & Seasonings
- ½ tsp freshly ground black pepper
- ¾ tbsp no-salt-added chili powder
- 1 ½ tsp ground cumin
- ¾ tsp onion powder
- ½ tsp garlic powder
- ½ tsp smoked paprika
- 1 tsp unsweetened cocoa powder
- 1 large bay leaf
Main Wet Ingredients & Beans
- 1 ½ cups no-salt-added diced tomatoes (fresh or canned)
- 1 ½ cups cooked no-salt-added black beans (rinsed and drained)
- 2 ¼ cups low-sodium vegetable broth
- 1 tbsp fresh lime juice (added at the end)
Grain
- ⅜ cup red or white quinoa (thoroughly rinsed (approx. 64g))
Optional Garnishes
- Fresh cilantro (chopped)
- Diced white onion
- Avocado slices
Instructions
- Char the Corn: Heat a small, dry skillet over medium-high heat. Add the corn kernels and let them toast undisturbed for 2-3 minutes until they begin to char. Toss and cook for another 1-2 minutes. Remove from heat and set aside.
- Sauté Aromatics: In a large pot or Dutch oven, warm the olive oil over medium heat. Add the chopped onion, poblano, celery, carrot, bell pepper, and minced jalapeno. Season with the black pepper. Sauté for 6-8 minutes, stirring occasionally, until the vegetables are softened.
- Bloom Spices: Add the chili powder, cumin, onion powder, garlic powder, smoked paprika, and cocoa powder to the pot. Stir constantly for about 60 seconds to toast the spices and release their fragrance.
- Simmer Base: Pour in the diced tomatoes, roasted corn, black beans, and low-sodium vegetable broth. Add the bay leaf. Stir well to combine. Bring the mixture to a gentle simmer and cook for 10-12 minutes.
- Cook Quinoa: Stir in the rinsed quinoa. Continue to simmer, stirring occasionally, for 15-20 minutes until the quinoa is translucent and the spiral germ is visible.
- Finish and Serve: Remove the pot from the heat. Discard the bay leaf. Stir in the fresh lime juice. Let the chili rest for 5 minutes to allow the sauce to thicken slightly. Ladle into bowls and top with cilantro and white onion if desired.
Notes
- Texture Tip: Rinsing the quinoa thoroughly before adding it prevents any natural bitterness and ensures a clean flavor profile.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. The quinoa may absorb more liquid over time; add a splash of water or extra broth when reheating if needed.
- Spice Level: Leaving the seeds in the jalapeno will increase the heat. For a milder chili, ensure all seeds and ribs are removed.
- Sodium Control: This recipe utilizes the acidity of fresh lime juice and the depth of cocoa powder to enhance flavor without the need for added salt, keeping the sodium content exceptionally low.
Nutrition Facts (per serving, 1/3 recipe): Calories: 295 kcal | Total Fat: 6 g (Saturated Fat: 0.8 g) | Total Carbs: 51 g (Fiber: 13 g, Sugars: 7 g) | Protein: 12 g | Sodium: 170 mg | Potassium: 820 mg | Calcium: 80 mg | Magnesium: 105 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 17 minutes
- Cook Time: 32 minutes
- Category: Main Course
- Cuisine: American, Tex-Mex Inspired
Nutrition
- Calories: 295