To round out my healthy Movember posts, here is a prostate-friendly, protein-packed chili recipe, sure to satisfy even the most meat-lovin’ mo bros out there.
Quinoa is one of the few complete veggie proteins, and paired with the beans, this chili really sticks to your ribs. The garlic and fresh herbs take the flavour up a notch, the jalapeno gives it a kick and the touch of natural sweetness in the agave makes it “family-friendly” to boot. It’s delicious with a dollop of greek yoghurt on top, served with a side salad and some crusty bread. I’m giving you the “triple batch” version, because it freezes so well! Whip up a jumbo pot for your Movember shave-off party or game day, and freeze the leftovers for lunches.
3 cups rinsed and drained quinoa (rinsing is crucial, otherwise the quinoa can taste bitter)
6 cups water
3 tbsp olive oil
3 crushed garlic cloves
3 large onions, diced
3 green bell peppers, diced
3 cups chopped celery
1 jalapeno pepper, seeded and finely minced
4 tomatoes, cored and diced
3 cups diced carrots
3 cups black beans, rinsed and drained
3 cups white beans (any type, used canned and rinse & drain if you like)
3, 28-oz cans crushed tomatoes (I use organic, no salt-added tomatoes)
2 tbsp chili powder
6 tbsp chopped fresh parsley (could use 3 tbsp dried)
6 tbsp chopped fresh oregano (or 3 dried) 6 tsp ground cumin
1.5 tsp black pepper
1.5 tsp salt
another 3-4 cups of water to thin
1/4 cup agave syrup (could also use honey, brown rice syrup or maple syrup)
green onions & plain greek yoghurt, optional, for garnish
To prepare: Combine rinsed quinoa and water in a large saucepan, covered. Bring to a boil and reduce to simmer for about 18 minutes (until liquid is absorbed). Remove from heat and set aside. In a very large soup pot, heat olive oil at medium heat. Add onions, garlic, bell pepper, celery and jalapeno and saute about 7 minutes. Then add fresh tomatoes and carrots, saute another 4-5 minutes. Stir in black and white beans, crushed tomatoes and all seasonings. Cook about 25 minutes over low-medium heat until carrots are soft, stirring occasionally. Add quinoa & agave and heat through. Add 3-4 cups of water and heat through to thin. Garnish with greek yoghurt and chopped green onions. Freeze the leftovers once cooled.
On a final note, thanks to all of you, including my now hairy husband, for doing your part to raise money and awareness for prostate health awareness. And thanks to the mo’ sistas for putting up with the fringes and stares. Stay healthy everyone!