Healthy Start is a pregnancy and parent & baby program.

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Black Bean Chili

Ingredients:

1 tablespoon Vegetable oil
1 medium Onion, chopped
1 medium Green pepper, chopped
1 can (540 mL) Black beans, drained & rinsed
1 can (796 mL) Crushed tomatoes
2 cups Water
1 cup Quinoa
1 can (398 mL) Pumpkin puree (NOT pumpkin pie “filling”)
1 tablespoon Chili powder
2 teaspoons Cumin
2 teaspoons Paprika
1 teaspoon Coriander (ground)
¼ teaspoon Cayenne
1 teaspoon Salt
1 teaspoon Garlic powder

Directions:

  1. Add vegetable oil to a large pot over medium-high heat. Add onion and green pepper. Cook until onion starts to soften, about 3 minutes.
  2. Add all remaining ingredients to pot. Bring to a boil, then turn heat down to medium-low. Put lid on pot and cook for 30 minutes, stirring occasionally.

Serves 6

Tips:

– Try fresh sweet potato instead of canned pumpkin: Wash and peel a large sweet potato. Chop 2 cups for this recipe. You can also cook and mash sweet potato for baby!
– Quinoa (pronounced “keen-wah”) is a grain that is rich in protein and has a mild, nutty flavour. Try it as a side dish instead of rice, or as a hot cereal mixed with dried fruit.
– Add ½ cup–1 cup water while cooking if you prefer a less thick chili.