Three-Bean Quinoa Chili

Name: Three-Bean Quinoa Chili
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: American
Ingredients: 1 medium (150 g) yellow onion, medium, diced; 4 cloves (20 g) garlic cloves, minced; 2 tablespoon (30 ml) extra-virgin olive oil; 1 medium (150 g) red bell pepper, medium, diced into ½-inch pieces; 2 teaspoon (4 g) ground cumin; 2 teaspoon (4 g) chili powder; 1 teaspoon (3 g) smoked paprika; 1 teaspoon (1 g) dried oregano; 3 cup (720 ml) vegetable broth, low-sodium; 1 28-oz can (800 ml) canned crushed tomato sauce; 1 15-oz can (425 ml) canned kidney beans, low-sodium, drained and rinsed; 1 15-oz can (425 ml) canned black beans, low-sodium, drained and rinsed; 1 15-oz can (425 ml) canned pinto beans, low-sodium, drained and rinsed; 1 cup (190 g) quinoa, uncooked, rinsed if desired; ¾ teaspoon (4 g) fine sea salt, adjust to taste; freshly ground black pepper, to taste; 1 tablespoon (15 ml) lime juice, fresh, fresh squeezed if possible (optional); ¼ cup (10 g) fresh cilantro, roughly chopped, for garnish (optional)

From the MyKitchenBank Kitchen

A hearty, protein-packed vegetarian chili combining kidney, black, and pinto beans with fluffy quinoa in a rich, deeply spiced tomato base. One pot, minimal prep, and even better the next day.

Prep: 15 min
Cook: 30 min
Total: 45 min
Makes: 6 servings (about 8 cups)

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Ingredients

6 servings

1 medium (150 g) yellow onion, medium, diced
4 cloves (20 g) garlic cloves, minced
2 tablespoon (30 ml) extra-virgin olive oil
1 medium (150 g) red bell pepper, medium, diced into ½-inch pieces
2 teaspoon (4 g) ground cumin
2 teaspoon (4 g) chili powder
1 teaspoon (3 g) smoked paprika
1 teaspoon (1 g) dried oregano
3 cup (720 ml) vegetable broth, low-sodium
1 28-oz can (800 ml) canned crushed tomato sauce
1 15-oz can (425 ml) canned kidney beans, low-sodium, drained and rinsed
1 15-oz can (425 ml) canned black beans, low-sodium, drained and rinsed
1 15-oz can (425 ml) canned pinto beans, low-sodium, drained and rinsed
1 cup (190 g) quinoa, uncooked, rinsed if desired
¾ teaspoon (4 g) fine sea salt, adjust to taste
freshly ground black pepper, to taste
1 tablespoon (15 ml) lime juice, fresh, fresh squeezed if possible (optional)
¼ cup (10 g) fresh cilantro, roughly chopped, for garnish (optional)

Equipment (5)

Large heavy-bottomed pot or Dutch oven (5-quart minimum)
Wooden spoon or heat-resistant spatula
Knife and cutting board
Measuring cups and measuring spoons
Can opener

Steps

Before you start

Drain and rinse the canned beans to reduce excess sodium
Rinse the quinoa under cold water if you prefer (removes any bitter coating)
Have all spices measured and ready (mise en place)
Use a large, heavy-bottomed pot (5-quart) for even heat and to prevent sticking

1
Sauté onion and garlic
- Heat 2 tablespoons olive oil in a large heavy-bottomed pot (5-quart) over medium-high heat.
- When the oil shimmers, add the diced yellow onion and cook, stirring often, until softened and beginning to brown at the edges, 5 to 6 minutes.
- Add the minced garlic and cook until fragrant, about 1 minute more.
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Ready when: Onion is softened and edges are turning golden; garlic is very fragrant
Tip: Don't let the garlic burn—if it starts browning too quickly, lower the heat slightly
2
Add and bloom spices
- Stir in the ground cumin, chili powder, smoked paprika, and dried oregano.
- Cook for about 1 minute, stirring constantly, until the spices are very fragrant and the mixture darkens slightly.
- This blooming step releases the spices' aromatic oils and prevents a raw taste in the final chili.
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Ready when: Spices are fragrant and slightly darkened
Tip: Blooming spices in hot oil intensifies their flavor significantly
3
Add bell pepper
- Add the diced red bell pepper and stir well to coat in the spiced oil.
- Cook for 2 minutes to begin softening it slightly.
4
Add liquid, sauce, beans, and quinoa
- Pour in the vegetable broth and canned tomato sauce.
- Add the rinsed uncooked quinoa, then add the drained and rinsed kidney beans, black beans, and pinto beans.
- Stir everything well to combine, making sure no quinoa is stuck to the bottom of the pot.
- Increase heat to medium-high and bring the mixture to a gentle boil, about 3 minutes.
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Ready when: Mixture reaches a gentle boil with bubbles breaking the surface
Tip: Stir thoroughly to prevent the quinoa from clumping or sticking to the pot bottom
5
Simmer until quinoa is tender
- Reduce heat to medium-low and simmer uncovered for 20 to 25 minutes, stirring occasionally (every 4–5 minutes), until the quinoa is fluffy and most of the liquid is absorbed.
- The quinoa is fully cooked when each grain displays a tiny white spiral (the germ) on one side.
- The chili will have thickened and flavors will have melded beautifully.
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Ready when: Quinoa is fluffy with visible white germs; most liquid is absorbed; chili is thick and flavorful
Tip: Stir every 4–5 minutes to prevent sticking and ensure even cooking, but don't over-stir or the quinoa will break down
6
Season and finish
- Remove the pot from heat.
- Taste and adjust the seasoning with salt and freshly ground black pepper as needed.
- If using lime juice, stir it in now for brightness (it's best added just before serving so its fresh flavor isn't lost to heat).
- Ladle into bowls and garnish with fresh cilantro if desired.
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Tip: Lime juice and fresh cilantro add a bright, fresh note—add them just before eating for maximum impact

Good to know

Tips

This chili tastes even better the next day as flavors continue to meld—make it ahead and reheat for a simpler dinner
Top each bowl with diced avocado, sour cream or Greek yogurt, diced red onion, shredded cheddar or Monterey Jack cheese, or crushed tortilla chips
For extra heat, dice a jalapeño (seeds removed for less spice, kept for more) and cook it with the aromatics in Step 1, or add ¼ to ½ teaspoon cayenne pepper to the spice bloom in Step 2
If the chili thickens too much after cooking or refrigeration, stir in broth or water by the ¼-cup until you reach your preferred consistency. If it's too thin, simmer uncovered for another 5–10 minutes to reduce

Make ahead

Prepare the chili completely through Step 5 up to 2 days ahead. Store in an airtight container in the refrigerator. Reheat gently on the stovetop over medium heat, stirring occasionally and adding a splash of broth or water if it has thickened too much.

Storage & reheating

Room temperature: up to 2 hours. Refrigerator: up to 3 days in an airtight container. Freezer: up to 3 months in freezer-safe containers (leave a little headspace). To reheat: Thaw overnight in the refrigerator if frozen. Reheat on the stovetop over medium heat, stirring often and adding broth in ¼-cup increments if needed to reach desired consistency.

Substitutions

canned kidney beans, low-sodium → Use any combination of three 15-oz cans of beans (cannellini, great Northern, chickpeas, etc.) totaling about 4.5 cups drained. Choose bean varieties you prefer; the three-bean tradition is flexible
quinoa, uncooked → Brown rice, wild rice, farro, or millet—use the same uncooked volume or adjust cooking time according to grain package directions. Different grains may have slightly different cooking times; adjust heat and liquid as needed
vegetable broth, low-sodium → Chicken broth or beef broth for deeper, more savory flavor; water as a last resort (may need to increase salt). Vegetable broth keeps the dish vegan-friendly; other broths add meat-based richness
smoked paprika → Regular paprika (will lose the smoky depth) or ¼ teaspoon cayenne pepper mixed with ¾ teaspoon regular paprika for a spicy kick. Smoked paprika gives a signature depth; don't skip it if you can