Vegetarian Chili…in the middle of Summer
I know, I know, it’s the middle of summer so why on earth would I want to make chili at this time of year. Beats me. For some reason, I’ve been thinking about (craving) chili for the last few days and so today, after putzing around looking for an easy veggie chili, I threw together my own concoction (I used to make turkey chili all the time, but it’s been a while). I happened to have a few cans of beans and a can of diced tomatoes in my pantry, and I have all the spices so it wasn’t that difficult (chili is probably one of the easiest things to make….hence my inspiration to make it today ;))
Anyway, you can use red or pinto beans instead of the kidney beans, and you could also use garbanzo (chickpeas) in addition to or instead of one of the beans here. If you do use extra beans, you’ll probably need additional tomatoes (another 1/2 can) and more water (1/2 can), plus an adjustment to the spices. Other additions could include: browned meat (for meat-eaters), cooked chicken (for poultry eaters), tempeh crumbles or cooked lentils for vegans and vegetarians, and/or cooked soy crumbles (I debated adding these but I decided to keep it au-naturel for now…aka nothing processed).
This one is kind of spicy but you can always use less chili powder to temper it a bit!
Vegetarian Chili (makes 6 cups)
1 15 oz can black beans, rinsed and drained
1 15 oz can red kidney beans, rinsed and drained
1 14.5 oz can diced tomatoes w/chilies (e.g. Muir Glen brand)
2/3 can (about 12 oz) water (add more for thinner consistency, less for chunkier chili)
2 tsp grapeseed or canola oil
2 cloves garlic, chopped
1/2 green bell pepper, chopped
1 medium carrot, chopped
1/2 cup or 1/2 ear of corn
1/2 sweet potato (cooked), chopped into cubes
1 Tbsp tomato paste
1 Tbsp Worcestershire Sauce
1 Tbsp lemon juice
2 tsp chili powder (can use less)
1 tsp cumin powder
1/4 tsp salt
1 tsp unsweetened cocoa powder
freshly ground black pepper to taste
sprinkle of cayenne pepper (to make it even spicier!)
1. Heat oil in large pot. Add garlic, peppers, carrot and corn, and saute for 1 minute.
2. Add all other remaining ingredients and stir to mix thoroughly. Cover the pot and allow to cook for 20 -25 minutes on medium-low heat until flavors have melded together.
3. Serve with cilantro, shredded cheese and yogurt or sour cream if desired, with tortilla chips, rice or tacos!
Nutrition Stats per cup (makes 6 cups): About 200 calories, 9.5g protein, 33g carbs, 2.5g fat