Hearty Two-Bean and Quinoa Chili
A warming, plant-powered chili packed with kidney beans, black beans, and quinoa. This satisfying bowl delivers complete protein and massive amounts of fiber to keep you full and energized.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 35-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large pot
Time saver
Batch and freeze: This chili freezes beautifully for up to 3 months. Portion it into individual containers for easy, pull-out dinners when you're too tired to cook.
Do these three things first
- 1Prep kidney beans (rinsed), black beans (rinsed), cup dry quinoa (rinsed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Heat the olive oil in a large…
- 01
Heat the olive oil in a large…
Heat the olive oil in a large pot over medium heat. Stir in the chili powder, ground cumin, garlic powder, and onion powder. Toast the spices for 30 seconds until fragrant.
Tap card to mark done - 02
Pour in the crushed tomatoes and the…
Pour in the crushed tomatoes and the vegetable broth (or water). Bring the mixture to a gentle boil.
Tap card to mark done - 03
Stir in the rinsed dry quinoa
Stir in the rinsed dry quinoa, kidney beans, and black beans. Season with salt and a generous pinch of black pepper.
Tap card to mark done - 04
Lower the heat
Lower the heat, cover the pot, and simmer for 20 minutes, stirring occasionally, until the quinoa is tender and cooked through.
Tap card to mark done - 05
Stir in the frozen sweet corn during…
Stir in the frozen sweet corn during the final 3 minutes of cooking just to heat through.
Tap card to mark done - 06
Remove from the heat and stir in…
Remove from the heat and stir in the nutritional yeast until it dissolves. Serve warm and top each bowl with pumpkin seeds for extra crunch and healthy fats.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Batch and freeze
Batch and freeze: This chili freezes beautifully for up to 3 months. Portion it into individual containers for easy, pull-out dinners when you're too tired to cook.
Boost the healthy fats
Boost the healthy fats: If you want it even more satisfying, top your bowl with a quarter of a sliced avocado.
Adjust the consistency
Adjust the consistency: If the quinoa absorbs too much liquid while cooking, simply stir in an extra splash of water to reach your desired chili thickness.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.