Turkey Black Bean Chili

Minoo made a Turkey Black Bean Chili in the South Arm Community Kitchen. I had blogged about 3 other chili recipes here:

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Chili is a very versatile dish. You can serve it on it’s own or serve it with bread, noodles or rice. It’s an almost complete meal by itself as it has protein from the meat and beans, and fiber and vitamins from all the vegetables in it.

You can double the recipe to freeze the leftovers in single portion containers or ziplock bags for days that you dont feel like cooking. Defrost it in the refrigerator overnight and reheat on low heat on the stove.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 lb ground turkey or chicken
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon cumin powder
  • 2 tablespoons tomato paste
  • 1 can (28oz/796ml) diced tomatoes
  • 1 can (19oz/540ml) black beans, drained and rinsed
  • 1 small zucchini, cubed
  • 1/2 cup corn kernels
  • 3 tablespoons chili powder
  • 1/4 cup minced fresh coriander or parsley
  • sour cream and sliced jalapeno peppers (optional)

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This recipe is adapted from Canadian Living.

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Quinoa and Black Bean Salad

Quinoa is 100% whole grain and is close to being a perfect food source. Technically it’s not a grain but the seed of a leafy plant related to spinach. Quinoa is an excellent source of protein. A 1/4 cup of Quinoa has a nutritional value of 30g carbohydrate, 3g dietary fiber, 1g sugar, 5g protein equivalent to 12 to 18%), 3g fat and 5mg sodium. According to the National Academy of Sciences, Quinoa is “one of the best sources of protein in the vegetable kingdom”.

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Quinoa contains the amino acid lysine which helps the body to produce protein. The World Health Organization has rated the quality of protein in Quinoa to be equivalent or superior to that found in milk products. Therefore, Quinoa is a good source of protein for those who are allergic to cows milk.

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Quinoa has been one of the primary foods of the Inca Indians for more than 5000 years. The Incas referred to Quinoa as “Mother Grain”. Most Quinoa is grown in the Andes in South America. Some Quinoa is now being grown in the Colorado Rockies. The fact that Quinoa will grow in extremely poor soil together with its great nutritional value makes it a true super grain to feed the world. However, it is still not a common food that you can find in the supermarket. Minoo bought this 1 kg pack of organic Quinoa from Galloway for $12. Someone in the kitchen told us that you can find Quinoa in the bulk section of Save-On-Foods.

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The Quinoa and Black Bean Salad is absolutely great. The Quinoa has a nutty, smoky flavour and is less filling than other grains and pastas.

Ingredients

  • 1 1/2 cups Quinoa
  • 1 1/2 cups cooked black bean, rinsed if canned (you may substitute black bean with red asuki bean)
  • 1 1/2 cups cooked corn
  • 3/4 cup finely chopped red pepper
  • 1 jalapeno chili, seeded and minced
  • 1/4 cup chopped fresh coriander or parsley

Dressing:

  • 1 1/2 tablespoons red wine vinegar
  • 5 tablespoons fresh lime or lemon juice
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • 1/3 cup olive oil

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Click on the link below for the instructions.

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