Meatless Monday

Baby, it's cold outside- so why not warm up with a warm bowl of vegetarian chili? This recipe packs great flavor along with nutrition.  Quinoa, a high protein seed provides a crunchy texture and a somewhat nutty flavor when cooked. Often confused for a grain, quinoa serves a great substitute in meatless recipes by upping the protein content.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Since quinoa provides a well balanced amino acid profile, it is a good choice for vegans concerned about adequate protein intake. Moreover,  quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with  diabetes and atherosclerosis (1). 

So give quinoa a try tonight with the Meatless Monday recipe for
Quinoa and Roasted Pepper Chili

Ingredients

• 2 red bell peppers
• 2 poblano chiles
• 4 teaspoons olive oil
• 3 cups chopped zucchini
• 1 1/2 cups chopped onion
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon Spanish smoked paprika
• 1/2 cup water
• 1/3 cup uncooked quinoa, rinsed
• 1/4 teaspoon kosher salt
• 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
• 1 cup low-sodium vegetable juice

Preparation

• 1. Preheat broiler.
• 2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
• 3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

Nutritional Information

Amount per serving: 4

• Calories: 258
• Fat: 6.3g       
• Protein: 9.7g       
• Carbohydrate: 42.1g   
• Fiber: 9.8g       

1) van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.< http://whfoods.org/genpage.php?tname=foodspice&dbid=142>