Smokin' Powerhouse Chili
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Lunch
Vegetarian
184kcal
115m

Smokin' Powerhouse Chili

Oct 2, 2026

Smokin' Powerhouse Chili: a USDA child-care recipe for preschool menu planning. Original yield: 6 servings.

Preschool
Fat
2 g
Fat
Carbs
38 g
Carbs
Sodium
256 mg
Sodium
Protein
7 g
Protein
Calories
184 kcal
Calories
instructions
Instructions
Total Time
115 min
STEP 01

Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and 1⅓ cups water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer uncovered until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. A rice cooker may be used with the same quantity of quinoa and water.

STEP 02

In a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes. Add half of the vegetable stock and bring to a boil.

STEP 03

Add carrots, red bell pepper, and optional ground chipotle pepper. Cook uncovered over medium heat for 10 minutes.

STEP 04

Steam sweet potatoes in a steam basket over high heat. Cover and steam for 15 minutes or until fork-tender.

STEP 05

Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, cilantro, chili powder, cumin, and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend for about 15 minutes.

STEP 06

Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10-15 minutes.

STEP 07

Serve ¼ cup quinoa with 1 cup chili. Serve hot. May serve brown rice in place of quinoa.

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ingredient

Ingredient (6 servings)

Ingredients (original recipe yield)
Quinoa, dry
⅔ cup
Fresh onion, peeled, diced
1 cup
Fresh garlic, minced
2 tsp
Low-sodium vegetable stock
¾ cup
Fresh carrots, peeled, diced ½"
1¼ cups
Fresh red bell peppers, seeded, diced
½ cup
Ground chipotle pepper (optional)
½ tsp
Fresh sweet potatoes, peeled, diced ½"
1 cup
Canned low-sodium diced tomatoes
1¾ cups
Canned low-sodium tomato sauce
1 cup
Fresh cilantro, chopped
¼ cup
Chili powder
2½ tsp
Ground cumin
2½ tsp
Salt
¼ tsp
Canned low-sodium black beans, drained, rinsed
2 cups
Frozen corn
½ cup
allergy
Allergy Notice
No priority allergen was identified from the ingredient names alone; this is not an allergen-free claim. Ingredient-based screening, not a certified allergen analysis. Check every packaged ingredient, substitution and cross-contact risk against the child's allergy plan.