Looking for a great meal that will fill up your tummy without weighing you down? Our black bean, corn and quinoa chili is full of nutritious and hearty ingredients and is so easy to make.

ILIOS black bean, corn and quinoa chili


  • 1 tbsp. of ILIOS extra virgin olive oil

  • 1 large onion (diced)

  • 2 cloves of garlic (minced)

  • 1 red pepper (diced)

  • 1 cup of ILIOS quinoa

  • 5 cups of ILIOS vegetable broth

  • 1 cans of ILIOS black beans (rinsed & drained)

  • 1 can of ILIOS diced tomatoes

  • 1 cup of ILIOS frozen corn

  • 2 tbsp. of chili powder

  • 1 tbsp. of paprika

  • salt & pepper to taste


  1. Heat olive oil in a large pot over medium heat.

  2. Add onions, garlic and red pepper and cook for 2-3 minutes.

  3. Add uncooked quinoa and cook for an additional 2-3 minutes, stirring constantly so quinoa toasts but does not burn.

  4. Add the rest of the ingredients, stir together and bring to a boil.

  5. Cover the pot, set temperature to low and let simmer for 45 minutes to 1 hour. If needed, add additional broth until desired consistency is achieved.

Pumpkin spice, comfy sweaters, soup weather!!! Isn't fall simply the best?

Since we're feeling all warm and cozy all of a sudden, we thought it may be nice to bring back some of our favourite fall recipes. Which one will you try first?

Cranberry Granola Crumble

ILIOS Cranberry Granola Crumble


- For the filling you will need:

  • 3 cups fresh strawberries, sliced and peeled

  • 2 cups of frozen cranberries

  • 1/4 cup granulated sugar

  • 1/2 tsp. of cinnamon

- For the garnish you will need:

  • 2/3 cup flour

  • 2/3 cup ILIOS Cranberry Granola

  • 1/2 cup brown sugar

  • 1 tsp. of cinnamon

  • 1/3 cup melted butter


  1. Preheat oven to 350 °F.

  2. In a bowl, mix together your strawberries and cranberries. Add the cinnamon and the sugar, then stir.

  3. In another bowl, mix together the flour, granola, brown sugar, and butter.

  4. Place the fruit mixture in pie dish and pour the garnish on top. Bake for 45 minutes.

gnocchi with browned butter & sage

ILIOS Gnocchi with Browned Butter & Sage


  • 1 package of ILIOS potato gnocchi

  • 1/4 cup of butter

  • 1 clove of minced garlic

  • 15-20 fresh sage leaves

  • 1/4 tsp. of salt

  • 1/4 cup of grated parmesan cheese

  • 1/4 tsp. ground black pepper

  • 2 tbsp. of grated parmesan cheese


  1. Cook the gnocchi as per package instructions, drain and set aside.

  2. In a skillet, melt the butter over medium hear. Add the garlic and cook until softened (about 4 minutes).

  3. Stir in the sage and salt and cook for another 2-3 minutes.

  4. Add the cooked gnocchi and gently toss with 1/4 cup of parmesan cheese and pepper.

  5. Sprinkle with the remaining parmesan cheese to serve.

Green pea soup

ILIOS Green Pea Soup


  • 1 tsp ILIOS olive oil

  • 1 large onion, diced

  • 2 1/2 cups ILIOS vegetable or chicken broth

  • 3/4 tsp. dried tarragon

  • 1/2 tsp. salt

  • Freshly ground black pepper

  • 1/3 bag ILIOS frozen peas

  • 4 tsp. plain yogurt (optional)


  1. In a large pot, heat the olive oil over med-low heat. Add the chopped onion, cover and cook, stirring occasionally, until softened, about 5 minutes.

  2. Add the broth, tarragon, salt and a freshly ground black pepper to taste. Bring to a boil.

  3. Add the peas and cook for another 10 minutes.

  4. In a blender, puree the soup in 2 batches until very smooth.

  5. Return the soup to the pot and bring to a simmer to heat up.

  6. Serve in bowls. Stir the yogurt so that it is smooth and top each serving with a swirl of yogurt.

Vegetarian chili

ILIOS Vegetarian Chili


  • 2 tbsp of ILIOS vegetable oil

  • 1 large onion (diced)

  • 4 cloves of garlic (minced)

  • 1-3 tbsp of chili powder

  • 2 tbsp cumin

  • 1 tsp oregano

  • 1/4-2 tsp of chili flakes

  • 2 ILIOS piquillo peppers (diced)

  • 2 medium carrots (diced)

  • 3 celery stalks (diced)

  • 2 cans of ILIOS diced tomatoes

  • 2 jars of ILIOS legumes (chick peas, white kidney beans or cranberry beans)

  • 2 cups of ILIOS frozen corn

  • Salt (to taste)


  1. Heat oil in a large pot (medium-high heat). Add onion and sauté for about 3 mins. Add garlic and cook for another minute. Then add spices and mix everything together.

  2. Add peppers, carrots and celery and cook for about 5 minutes. Add tomatoes and their juices and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium-low.

  3. Add the beans (rinsed and drained) and corn to the pot and cook on a low simmer (lid off) for about 20-30 minutes.

  4. Serve with sour cream, cheddar cheese, nacho chips, cilantro, avocado or eat as-is. Delicious!

Ready to take your brunch game to the next level? These crispy, fluffy, cheese-filled pancakes are exactly what you need! Made with 5 ingredients, these pancakes are not only irresistibly delicious, but so EASY to whip up!

ILIOS Feta Cheese Pancakes are the savoury delight your brunch needs!

Here's what you need:


  • 1 cup of Ricotta cheese

  • 2 eggs, separated

  • 1/2 cup of all-purpose flour

  • 1/2 cup of ILIOS Feta cheese

  • ILIOS Extra Virgin Olive Oil for frying


  1. Mix together the ricotta, egg yolks, flour and feta cheese.

  2. Whisk the egg whites into stiff peaks (about 4-5 mins.) and then add to the cheese mixture.

  3. Heat approx 1/8-1/6 inch of olive oil over medium heat in a heavy frying pan. (we recommend cast iron)

  4. Once the oil is hot, add enough mix to make 3-inch pancakes. Do not overcrowd the pan.

  5. Cook for 2-3 minutes, then flip and fry for an additional 1-2 mins. on the other side. The pancakes should be crispy and golden brown.

  6. Drain for a few minutes on absorbent paper before serving.