Coaching Association of Canada

One Pot Pumpkin Quinoa Chili

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Ingredients

  • 1 Tbsp olive oil
  • 1 Medium onion
  • 1 cup, cubed butternut squash
  • 30 oz, canned chickpeas
  • 15 oz, canned diced tomatoes
  • 1 ¾ cup canned pure pumpkin
  • 2 cups vegetable broth
  • ½ cup uncooked quinoa
  • 3 tsp ground cumin
  • 1 ½ teaspoon paprika
  • 1 teaspoon coriander
  • 2 tsp salt
  • 2 tsp ground black pepper
  • 1 tsp pure maple syrup
  • ½ tsp lemon juice

 

Instructions

  1. Heat the oil over medium heat in a large stock pot or in slow cooker.
  2. Chop onion and squash (if not buying frozen) and add to pan pot and sauté for 3 - 5 minutes until onions have softened.
  3. Pour in chickpeas, pumpkin, tomatoes, and broth and stir to combine.
  4. Add in quinoa and spices and set slow cooker on low.
  5. Stir in maple syrup and lemon juice, and adjust seasonings as needed.
  6. Slow cook on low for 4-6 hours or 30-40 minutes in a stock pot. Adjust to desired level of thickness by adding more broth if needed.

 

Nutrition Information (per 2 cups)

  • Calories: 424
  • Fat: 11 g
  • Carbohydrates: 69 g
  • Fiber: 17 g
  • Protein: 16 g

 

Sport Benefits: It doesn’t get any easier than throwing all of the ingredients into a slow cooker and having to do nothing else! A balanced meal in a bowl! The quinoa in this recipe makes this meatless chili a complete protein option comparable to an animal protein providing all of the essential amino acids (building blocks of protein) that is crucial for an athletes’ diet. Not to mention a budget friendly alternative to meat! Serve with some whole grain baguette.

 

Recipe Adapted from: www.superhealthykids.com