BEAN AND QUINOA CHILI

SERVES 6 OR MORE
This vegetarian meal is both nutritious and delicious.
1 onion, peeled and finely chopped
2 cloves garlic, peeled and crushed
2 stalks celery, washed and sliced
2 tablespoons extra-virgin olive oil
1½ teaspoons chili powder
1 (14-ounce) can Italian tomatoes, crushed
1 teaspoon salt
- Freshly ground black pepper, to taste
1 cup quinoa, thoroughly rinsed
1 (14-ounce) can navy beans, rinsed
    and drained
1 (14-ounce) can black beans, rinsed
    and drained
3 tablespoons chopped flat-leaf parsley
1. Put onion, garlic and celery in a saucepan with the olive oil. Cook gently for 10 minutes or until vegetables soften. Stir in the chili powder and cook for 1 minute. Add tomatoes, salt and pepper and bring to the boil. Cook sauce gently for 25 minutes or until pulpy.
2. Cook quinoa in plenty of gently boiling water for about 12 to 15 minutes or until it softens (organic quinoa may take a few minutes longer). Tip quinoa into a fine sieve, making several steam holes through it with a skewer, and let it drain.
3. Add drained beans to the tomato sauce and cook for a minute or two. Stir in parsley.
4. Divide quinoa into individual serving bowls and spoon chili on top of quinoa. Serve immediately.

Each serving contains 313 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 1038mg sodium, 50g carbohydrate, 12g fiber, 14g protein.