I am a big fan of chili cheese fries, however I wanted to create a recipe that was close to it but more on the healthier side. I came up with this dish. Instead of ground beef, I used quinoa which is rich in protein and contains many nutrients. In addition, instead of french fries I decided to roast a variety of vegetables. Any kind of vegetables will do, which also makes it a great way to clean out the refrigerator.

Nutrients:

Quinoa: Protein, gluten free, contains all 9 essential amino acids, Copper, Manganese, Iron, Phosphorous, Fiber

Red Kidney Beans: Protein, Fiber, Folate, Iron, Magnesium, Copper

Cauliflower: Protein, Vitamin C & K, B-6 Vitamin, Calcium, Fiber, Folate

Broccoli: Folate, Antioxidant, Vitamin A, Vitamins C & E, fiber

Sweet Potatoes: Beta-Carotene (Vitamin A), Vitamin C, fiber, vitamin B-6, potassium, Antioxidant

Step By Step Instructions:

Preheat the oven to 400 Degrees Fahrenheit

I used 2 large sweet potatoes, 1 small broccoli bunch and half of a small cauliflower (any vegetables may be used).
Thoroughly wash the sweet potatoes, broccoli and cauliflower.
Peel the skin off of the sweet potatoes and the stem of the broccoli. Also cut the ends off (discard).
Cut them into bite size pieces making sure they are all about the same size so they all cook evenly.

Place them on a baking sheet lined with unbleached parchment paper.

Add 1 tablespoon of extra virgin olive oil (may also use coconut or avocado oil).
Add a pinch of salt and pepper (optional).
Mix the vegetables together to coat them evenly with the oil, salt and pepper.

Place it in the oven and allow it to roast for about 20-25 minutes or until the vegetables are fork tender.

Open 2 (15 ounce) cans of red kidney beans and drain the liquid. You may also cook dry red kidney beans (which is better) but I didn’t have the time.

Set it aside.

Note: I placed a paper towel underneath the mesh strainer to catch any extra liquid. You may also place the mesh strainer in a bowl.

To Cook the Quinoa:

In a small saucepan add 1 cup of filtered water. Over high heat, bring the water to a boil. Add 1/2 cup of rinsed quinoa to the boiling water. Lower the heat to low and cover the saucepan with a lid. Allow it to simmer for about 20 minutes or until the quinoa has absorbed all of the liquid. Fluff the quinoa with a fork. Cover it with the lid and set it aside.

For step by step illustrations, please refer to How to Cook Quinoa .

To Cook the Chili:

Over medium heat, add 1 tablespoon of extra virgin olive oil to a pan (may also use coconut or avocado oil)

Allow the pan to get hot.

Add the diced onions from 1 small or medium onion and stir. Cook the onions for about 3 minutes or until they are translucent in color.

Add the minced garlic (from 2 garlic cloves) and allow it to cook for about 30 seconds.

Add the beans and stir until it’s mixed in with the onions and the garlic.

Add the spices:

Note: I did make the spices a little mild since I was going to feed this meal to my toddler as well. You may increase the measurements of the spices if you wish.

1 Tablespoon Chili Powder
1/2 Tablespoon Ground Cumin
1/2 Teaspoon Oregano

Stir everything together and allow the spices to warm up to release some of its oils, about 30 seconds to 1 minute.

Add 1 (15 ounce) can of tomato sauce and stir.

Bring the chili to a boil, cover it with a lid and lower the heat to low. Allow it to simmer for 20 minutes stirring occasionally.

After 20 minutes, add 1/2 teaspoon of salt and the cooked quinoa to the chili. Stir everything together.

Note: You may spoon some chili without the added salt into your little one’s bowl, then add the salt to the chili, to taste, for the rest of the family.

Cover the pan with the lid and allow it to simmer for 5 more minutes.

In a bowl add the roasted vegetables and top it with the chili. For garnish, add some grated monterey jack cheese along with minced kale and serve.

Recipe

Quinoa Chili with Roasted Vegetables.

Makes about 4 servings

Ingredients:

Quinoa:

1/2 cup uncooked quinoa, rinsed
1 cup of filtered water

Roasted Vegetables:

2 large sweet potatoes
1 small broccoli bunch
Half of a small cauliflower
1 tablespoon extra virgin olive oil, may also use coconut or avocado oil
pinch of salt and pepper (optional)

(any vegetables may be used).

Chili

1 tablespoon of extra virgin olive oil, may also use coconut or avocado oil
1 small or medium onion, diced
2 garlic cloves, minced
2-15 ounce cans of red kidney beans
1 tablespoon chili powder
1/2 tablespoon ground cumin
1/2 teaspoon oregano
1-15 ounce can tomato sauce
1/2 teaspoon salt (optional)

Instructions:

Roasted Vegetables:

Preheat the oven to 400 Degrees Fahrenheit

Thoroughly wash the sweet potatoes, broccoli and cauliflower.
Peel the skin off of the sweet potatoes and the stem of the broccoli. Also cut the ends off and discard them.
Cut the vegetables into bite size pieces making sure they are all about the same size so they cook evenly.

Place them on a baking sheet lined with unbleached parchment paper. Add 1 tablespoon of extra virgin olive oil (may also use coconut or avocado oil).
Add a pinch of salt and pepper (optional).
Mix the vegetables together to coat them evenly with the oil, salt and pepper. Place it in the oven and allow it to roast for about 20-25 minutes or until the vegetables are fork tender.

Open 2 (15 ounce) cans of red kidney beans and drain the liquid. You may also cook dry red kidney beans (which is better) but I didn’t have the time. Set it aside.

Note: I placed a paper towel underneath the mesh strainer to catch any extra liquid. You may also place the mesh strainer in a bowl.

Quinoa:

For step by step illustrations, please refer to How to Cook Quinoa .

Chili:

Over medium heat, add 1 tablespoon of extra virgin olive oil to a pan. Allow the pan to get hot. Add the diced onions from 1 small or medium onion and stir. Cook the onions for about 3 minutes or until they are translucent in color. Add the minced garlic (from 2 garlic cloves) and allow it to cook for about 30 seconds. Add the beans and stir until it’s mixed in with the onions and the garlic. Add the chili powder, ground cumin and oregano. Stir everything together and allow the spices to warm up to release some of its oils, about 30 seconds to 1 minute.

Note: I did make the spices a little mild since I was going to feed this meal to my toddler as well. You may increase the measurements of the spices if you wish.

Add 1 (15 ounce) can of tomato sauce and stir. Bring the chili to a boil, cover it with a lid and lower the heat to low. Allow it to simmer for 20 minutes stirring occasionally.

After the 20 minutes, add 1/2 teaspoon of salt and the cooked quinoa to the chili. Stir everything together. Cover the pan with the lid and allow it to simmer for 5 more minutes.

Note: You may spoon some chili without the added salt into your little one’s bowl, then add the salt to the chili, to taste, for the rest of the family.

Serving:

In a bowl add the roasted vegetables and top it with the chili. For garnish, add some grated monterey jack cheese along with minced kale and serve.