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Healthy and Easy Dinner Ideas | Quinoa Chili

Healthy and Easy Dinner Ideas | Quinoa Chili

Ingredients 1 tablespoon extra virgin olive oil 2 cloves of garlic ½ onion 1 chili or cayenne pepper or a pinch of cayenne powder 2 tomatoes 1 cup tomato sauce (270 grams) 1 tablespoon dried cilantro 1 tablespoon cumin 1 tablespoon paprika Black pepper to taste 1 cup cooked quinoa (185 grams) 1 cup corn kernels (150 grams) 1 cup cooked red beans (115 grams) The juice of half a lemon 2 or 3 cups of water (500 or 750 milliliters) 1 avocado 1 carrot Vegan sour cream to taste

Instructions

In a nonstick frying pan, heat the olive oil on medium high heat. Add garlic, onion and cayenne pepper (chopped) and cook until golden brown. Add the tomatoes, tomato sauce, herbs and spices (cilantro, cumin, paprika and pepper), cooked quinoa, corn kernels, cooked red beans and 2 or 3 cups of water, making sure to cover all the ingredients. Cook for about 30 minutes over medium heat. When the chili is ready, add the lemon juice, stir and serve with vegan sour cream, carrot and avocado and avocado.


Cutting the risk of heart disease with dietary changes and exercise is Dong’s notable area of expertise, Dong is an active nutrition researcher and is currently president of the National Lipid Association

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