Quinoa Corn Chicken Dal
A rich, creamy, comforting dal that's packed full of protein and fiber from quinoa and beans!
Course Main Course, Soup
Cuisine American
Servings 8 servings
Calories 313kcal
Ingredients
- 1 cup quinoa
- 3 tablespoons canola oil
- 1 medium onion diced
- 1 red pepper diced
- 1 tsp minced garlic
- 1 tsp dried parsley
- 1/2 tsp dried thyme
- 1 1/2 tsp salt
- 1/4 cup flour
- 3 cups chicken broth
- 2 cups milk
- 4 cups frozen corn or fresh
- 1 can white kidney beans drained and rinsed
- Optional: shredded cheese to garnish
Instructions
- In a large pot, toast quinoa over medium heat for 2-3 minutes.
- Add oil, onion and pepper to the pot and saute over medium-high heat for 3-5 minutes, until soft. Add garlic, parsley, thyme and salt and cook 1 minute.
- Stir in flour until combined (you don't want to see any white left -- add gradually and if there's a little left over that's okay). Whisk in broth and then milk one cup at a time, whisking and waiting until the soup has thickened slightly before adding the next cup. (You can dump it all in at once, too -- it will just take a little longer to thicken!)
- Bring to a simmer, stirring frequently. Reduce heat to medium (or medium-low) and cook uncovered for 15-20 minutes until quinoa is cooked, stirring often. Add corn and beans and heat through, serve.
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