As we step into soups and stew season, this hearty quinoa and three-bean chili is a perfect staple for warming up during cooler months. It’s a hit with my clients and a go-to in my rotation because it’s satisfying, nourishing, and easy to adapt for all kinds of eaters. While this version is entirely plant-based, you can easily add ground turkey or ground beef to take it in a meaty direction. No matter how you prepare it, this chili is a delicious and wholesome way to enjoy the flavors of fall and winter.

When shopping for ingredients, I always prioritize organic, though I won’t list “organic” in front of every item. I believe in sourcing organic whenever possible, especially for tomato products and raw produce, as these tend to carry the highest pesticide residues. Making mindful choices about where and how we source our ingredients ensures not only the best flavors but also higher-quality nutrients in every bite.

Ingredients

• 1 cup quinoa, rinsed

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 can (28 oz) crushed tomatoes

• 2 tbsp tomato paste

• 1 bell pepper, diced

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 tbsp olive oil

• 2 tbsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp oregano

• 1/2 tsp red pepper flakes or chili paste (optional)

• 4 cups water (instead of broth)

• Salt and pepper to taste

• Fresh cilantro, avocado, and lime wedges for garnish

Instructions for the Quinoa and Bean Chili

1. Cook the quinoa: In a medium pot, combine the quinoa with

2. cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the quinoa is tender and water is absorbed. Set aside.

3. Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, bell pepper, and sauté for 5 minutes until softening. Add the garlic and cook for an additional minute.

4. Build the chili: Stir in the chili powder, cumin, smoked paprika, oregano, turmeric, and red pepper flakes/chili paste (if using). Toast the spices for about 30 seconds. Then, add the crushed tomatoes, tomato paste, the remaining water, kidney beans, black beans, and chickpeas. Bring the mixture to a simmer.

5. Combine quinoa: Once the chili has simmered for about 20 minutes, stir in the cooked quinoa—season with salt and pepper to taste. Continue cooking for another 10 minutes to let the flavors meld together.

6. Serve and garnish: Serve the chili hot, garnished with fresh cilantro, slices of avocado, and lime wedges.

Notes from Chef Lauren

• Mix meat lovers: To make this chili with ground turkey or ground beef, simply brown 1 lb of ground meat in the pot after sautéing the onions and bell peppers, before adding the garlic. Once the meat is browned, continue with the recipe as directed, adding the spices, crushed tomatoes, tomato paste, beans, and water.

This hearty quinoa and three-bean chili is a nourishing, plant-based dish that's perfect for cooler months, easily adaptable with ground meat for a meaty twist. Enjoy this flavorful Quinoa and Bean Chili dish!