Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 jalapeño pepper, seeded and minced
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- 1 can (28 ounces) diced tomatoes, undrained
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) kidney beans, drained and rinsed
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 package (8 ounces) tempeh, crumbled
- Salt and pepper, to taste
- Chopped fresh cilantro, for garnish
- Lime wedges, for serving
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Measuring cups and spoons
- Chef's knife and cutting board
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the onion, garlic, bell peppers, and jalapeño pepper. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
3. Add the chili powder, cumin, smoked paprika, oregano, and cayenne pepper. Cook, stirring constantly, for 1 minute.
4. Add the diced tomatoes, black beans, kidney beans, quinoa, and vegetable broth. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 20 minutes, stirring occasionally.
6. Add the crumbled tempeh to the pot and stir to combine. Simmer for an additional 10 minutes, or until the quinoa is tender and the tempeh is heated through.
7. Season the chili with salt and pepper, to taste.
8. Serve the chili hot, garnished with chopped cilantro and lime wedges on the side.
- Time:
Preparation time: 15 minutes
- Cooking time: 35 minutes
Temperature:
- Medium-high heat for sautéing vegetables
- Low heat for simmering chili
Serving size:
- Makes 6 servings
Nutritional information:
- Calories per serving: 295
- Total fat: 7g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 700mg
- Total carbohydrates: 47g
- Dietary fiber: 13g
- Sugars: 7g
- Protein: 15g
Substitutions for ingredients:
- Instead of tempeh, you can use crumbled tofu or cooked ground beef.
- Instead of quinoa, you can use brown rice or bulgur wheat.
- Instead of vegetable broth, you can use chicken or beef broth.
Variations:
- Add a can of corn or diced sweet potatoes for extra flavor and nutrition.
- Use different types of beans, such as pinto or navy beans.
- Top the chili with shredded cheese, sour cream, or diced avocado.
Tips and tricks:
- Rinse the quinoa before using it to remove any bitterness.
- Crumble the tempeh into small pieces for a meaty texture.
- Adjust the amount of spices to your taste preference.
Storage instructions:
- Store leftover chili in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
- Reheat the chili in a pot over medium heat until heated through.
Presentation ideas:
- Serve the chili in bowls with a dollop of sour cream and a sprinkle of chopped cilantro on top.
Garnishes:
- Chopped fresh cilantro and lime wedges
Pairings:
- Serve the chili with cornbread or tortilla chips.
Suggested side dishes:
- Green salad or roasted vegetables
Troubleshooting advice:
- If the chili is too thick, add more vegetable broth or water to thin it out.
- If the chili is too thin, simmer it uncovered for a few more minutes to thicken it.
Food safety advice:
- Make sure to cook the quinoa and tempeh to the recommended temperature to ensure they are safe to eat.
Food history:
- Chili originated in Texas in the 1800s and was traditionally made with beef, chili peppers, and spices.
Flavor profiles:
- Spicy, smoky, and savory
Serving suggestions:
- Serve the chili as a main dish for lunch or dinner.
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