From The Kids Cook Monday, “Kidney beans are seasoned with oregano, basil, cumin and honey and paired with the fluffy grain quinoa in this hearty vegetable chili. Kids can have fun smashing garlic cloves for the chili’s base and wilting spinach into each portion, just before serving.”
Ingredients:
1 clove garlic
A little olive oil, for preparing the pot
1 onion, diced
1/2 cup quinoa*, well rinsed
1 cup water
1 8 ounce can tomato paste
1 (15-ounce) can diced tomatoes
1 (15-ounce) can kidney beans, or beans of choice
1/2 teaspoon cumin
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon honey
1/2 teaspoon salt
1 tablespoon chili powder
A pinch cayenne pepper
Black pepper, to taste
1/2 cup bell peppers, sliced
1/2 cup zucchini, sliced
1/4 cup green onions, sliced
2 cups baby spinach
Directions:
*Quinoa is a heart-healthy grain as well as a complete protein. It can be found in the grain section of most grocery stores. Feel free to substitute brown rice if you can’t find quinoa.
Kid: Carefully smash the garlic clove with the flat side of a knife until it flattens and separates itself from the peel. Discard the peel.
Adult: Place the olive oil in a large stock pot over medium heat. Add the onions and cook for 3-5 minutes, or until the onion begins to soften and become fragrant. Add the smashed garlic clove to the pot and continue to cook for 2-3 minutes more, or until the onion becomes translucent.
Kid: Place 1/2 cup of quinoa into a separate small pot. Add 1 cup of water, place on the stove and bring to a boil over medium-high heat. As soon as the water boils, turn heat down to medium-low, cover and cook for about 15 minutes. Take the pot off of heat and set aside, keeping it covered to ensure that the quinoa become fluffy as it rests in its cooking steam.
Together: Add the tomato paste, canned tomatoes and beans to the large stock pot with the garlic and onions. Season the tomato onion bean mixture with the cumin, onion powder, garlic powder, oregano, basil, honey, salt, chili powder, cayenne pepper and black pepper to taste, stirring to ensure that the spices are evenly distributed. Turn heat up to medium-high and allow it to come to a boil. Taste and adjust seasonings if desired.
Adult: Add the bell peppers, zucchini and quinoa to the pot. Cook for 10 minutes more. Serve the chili into 6 bowls.
Kid: Divide the baby spinach into 6 servings and stir 1 serving into each bowl of chili. Top each bowl of chili with green onions and enjoy!
Serves 6
Best for ages 12-15
Reprinted courtesy of The Kids Cook Monday and Courtney of Better Together @ 2011.
The Grandparents.com Kids Cooking section includes dozens of child-friendly dishes, like Pumpkin Coconut Soup.
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