Soupy Sundays: Three Bean Chili Con Carne with Quinoa

Before we get to the chili, I want to announce that Modern Vintage Cooking passed its 10,000th hit this weekend!  6 months ago, this blog didn't even exist, and I was jotting down recipes on little pieces of paper all over my apartment.  Today I am happy to be writing recipes regularly and bringing you new blog posts every week.  Thanks for all your support, and here's to another 10,000. :)

Nothing feels more comforting to me on a crisp fall day than a big steaming pot of chili.  I have loved chili since I was a little kid, and if you ever mention it to my mom, she'll be happy to recount the story of how I once thought kidney beans were meatballs and kept asking for "more meatballs, please."

I love vegetarian chili, but yesterday I was in the mood to try a good hearty beef version.  I turned to Jamie Oliver again for inspiration, using his Chili Con Carne recipe from Jamie's Food Revolution as a base.  I added a third bean to the recipe and threw in some extra vegetables and spices.  I also chose to serve the chili over some cooked quinoa instead of rice to get an extra boost of protein.  The meal really hit the spot, and we have tons of leftovers that will make for some wonderful lunches this week.

Three Bean Chili Con Carne with Quinoa - Yields about 8 servings

1 Tablespoon extra virgin olive oil
2 medium yellow onions, finely chopped

2 cloves garlic, peeled and finely minced

3 medium carrots, peeled and finely chopped

2 celery stalks, ends removed and finely chopped
2 red bell peppers, cored, seeded, and roughly chopped
1 1/2 teaspoons chili powder
1 heaping teaspoon ground cumin
1 heaping teaspoon ground cinnamon
1 bay leaf (optional)
Kosher salt and freshly ground black pepper
1 15-oz. can garbanzo beans, drained and rinsed
1 15-oz. can red kidney beans, drained and rinsed
1 15-oz. can black beans, drained and rinsed
1 28-oz. can diced tomatoes (or 2 14-oz. cans), preferably no salt added
1 pound (grass-fed) 85% lean ground beef
2 Tablespoons balsamic vinegar
1 1/2 cups frozen or fresh corn kernels (no need to thaw)
1 cup uncooked quinoa, rinsed
Greek yogurt or yogurt cheese, for serving

1. Heat a Dutch oven or soup pot over medium high heat.  Add the olive oil, onions, garlic, carrots, celery, and red peppers to the pot.  Add the chili powder, cumin, and cinnamon with a big pinch of salt and pepper.  Stir the mixture every 30 seconds for about 7 minutes until the vegetables are soft and lightly colored.

2. Add the garbanzo beans, kidney beans, black beans, and canned tomatoes to the pot.  Add the ground beef to the pot and break up any larger pieces with a spoon.  Fill the tomato can with filtered water and add it to the pot (or 2 cans of water if you used 14-oz. cans of tomatoes).  Add the balsamic vinegar and another pinch of salt and pepper.

3.  Bring to a boil and then turn the heat down to simmer (about medium-low heat).  Simmer with the pot partially covered for about an hour, stirring occasionally.

4. While the chili is simmering, bring a pot of salted water to a boil.  Rinse the quinoa in a mesh strainer and add to the boiling water.  Cook for 10 minutes.  Drain the quinoa in the mesh strainer and set aside until the chili is ready.

 

5. In the last few minutes of cooking, add the corn to the chili and stir to combine.  Cook another couple minutes.

6. To serve, add some quinoa to the bottom of each bowl.  Layer the chili on top and add some plain Greek yogurt or yogurt cheese to the top.

 

Jamie's recipe yields 6 servings, but with the extra can of beans and the quinoa, this pot of chili makes about 8 servings.  One cup of quinoa yields about 6 servings when served with the chili.

Nutrition facts for 1 serving of chili:

Nutrition Facts

Serving Size 516 g

Amount Per Serving

Calories 365 Calories from Fat 108

% Daily Value*

Total Fat 12.0g 18%

Saturated Fat 3.7g 18%

Trans Fat 0.6g

Cholesterol 51mg 17%

Sodium 298mg 12%

Total Carbohydrates 38.4g 13%

Dietary Fiber 10.4g 42%

Sugars 8.0g

Protein 26.0g

Vitamin A 113% • Vitamin C 93% Calcium 11% • Iron 23%

Nutrition facts for 1/6 of a cup of quinoa (about 1 serving with the chili):

Nutrition Facts

Serving Size 0.17 cup (28.9g)

Amount Per Serving

Calories 106 Calories from Fat 16

% Daily Value*

Total Fat 1.8g 3%

Saturated Fat 0.2g 1%

Polyunsaturated Fat 1.0g

Monounsaturated Fat 0.5g

Cholesterol 0mg 0%

Sodium 2mg 0%

Total Carbohydrates 18.5g 6%

Dietary Fiber 2.0g 8%

Protein 4.1g

Vitamin A 0% • Vitamin C 0% Calcium 1% • Iron 7%