A Hearty, Fiber-Packed Chili That Supports Stable Blood Sugar
This Three Bean Quinoa Chili is the perfect combination of comfort food and metabolic nutrition. It’s rich, filling, and full of whole-food carbohydrates that support steady energy without the blood sugar spikes you get from heavier, higher-fat meals.
Beans and quinoa are two of the most powerful foods for helping your cells use glucose efficiently. They’re naturally high in soluble fiber, resistant starch, and slow-burning carbohydrates — all of which help increase insulin sensitivity over time. Research has consistently shown that eating more legumes can improve post-meal glucose and insulin responses while reducing overall blood sugar fluctuations.
This chili is one of those meals you’ll want to make again and again: affordable ingredients, simple prep, and big flavor with zero oil and zero saturated fat.
A Bowl That Helps You Feel Fuller, Longer
With three different beans plus quinoa, this chili is loaded with fiber and plant protein — two things shown to improve satiety and help stabilize blood glucose. Make it once, and you’ll want it in your weekly rotation.
Three Bean Quinoa Chili
Ingredients
- 4 ½ cups (995g) Vegetable Broth, Low Sodium - Available in 32-ounce cartons
- 1 ½ cups (291g) Red Onion (finely chopped) - About 2 large-sized onions
- 12 (36g) Garlic Cloves (minced) - About 2 bulbs
- 2 cups (478g) Diced Tomatoes (canned, with juices)
- 4 tbsps (65g) Tomato Paste
- 1 ½ cups (255g) Quinoa (dry) - About 1 medium-sized head
- 1 15-ounce can (425g) Red Kidney Beans (drained, rinsed) - About 1 ½ cups (266g) Red Kidney Beans (cooked from dry)
- 1 15-ounce can (425g) Pinto Beans (drained, rinsed) - About 1 ½ cups (257g) Pinto Beans (cooked from dry)
- 1 15-ounce can (425g) Chickpeas (drained, rinsed) - About 1 ½ cups (246g) Chickpeas (cooked from dry)
- 4 tbsps (32g) Chili Powder - Available in spice jars
- 1 ½ tsps (4g) Black Pepper - Available in spice jars
- 3 tsps (6g) Cumin - Available in spice jars
- 3 tsps (10g) Garlic Powder - Available in spice jars
Instructions
- In a soup pot, heat 9 tbsps vegetable broth over medium-high heat, and then sauté the onion and garlic until softening.
- Add the remaining vegetable broth, diced tomatoes, and tomato paste, and bring to a boil.
- Add the quinoa and cook at a simmer for 15 minutes.
- Add the kidney beans, pinto beans and chickpeas, then stir in the chili powder, black pepper, cumin and garlic powder. Continue cooking until all the ingredients are heated through, about 5 to 8 minutes.
- Transfer to a bowl and enjoy!
Notes
- More Flavor: Add other dried herbs and spices to taste, like coriander, oregano, red pepper flakes, and/or cayenne pepper.
- Leftovers: Refrigerate in an airtight container for up to four days. This recipe makes an extra large amount. We recommended freezing around half of it to have for a future meal.
Nutrition
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