ONE-POT QUINO A CHILI

Hands-on time: 10 minutes Makes: 6 servings

You won’t miss the meat in this satisfying vegan take on the classic soul warmer! When slow-simmered, the quinoa swells to absorb all the spicy flavours we crave in a bowl of chili. Customize with your favourite toppings.

2 tsp olive oil 1 onion, chopped 3 cloves garlic, minced 1 can (156 ml) tomato paste 2 tbsp ground cumin 1 tbsp each chili powder and smoked paprika 4 cups vegetable broth 1 can (796 ml) diced tomatoes ¾ cup quinoa, rinsed 1 can (540 ml) black beans, drained and rinsed 1 can (540 ml) kidney beans, drained and rinsed 1 cup frozen corn 3 tbsp fresh cilantro, chopped 1 tsp pepper ½ tsp salt (optional)

In Dutch oven or large heavy-bottomed saucepan, heat oil over medium heat; cook onion, stirring frequently, until softened, about 5 minutes. Add garlic; cook, stirring occasionally, until fragrant, about 1 minute. Stir in tomato paste, cumin, chili powder and paprika; cook for 2 minutes. Add broth and tomatoes; bring to boil over high heat, stirring frequently. Stir in quinoa; reduce heat to low, cover and simmer for 15 minutes. Add black beans, kidney beans, corn, cilantro, pepper and salt (if using); simmer, uncovered, until quinoa is fluffy, 8 to 10 minutes. Ladle into serving bowls; garnish with toppings such as sliced avocado, slivered red onion, thinly sliced radish, pickled jalapeño peppers or coconut crema (optional). To make coconut crema, skim the solid cream from the top of canned coconut milk. Thin with enough lemon juice to make a drizzle.

PER SERVING: about 334 cal, 17 g pro, 5 g total fat (1 g sat. fat), 62 g carb (16 g dietary fibre, 13 g sugar), 3 mg chol, 1,084 mg sodium, 1,204 mg potassium. % RDI: 14% calcium, 53% iron, 19% vit A, 50% vit C, 47% folate.