Monday, February 3, 2014

RECIPE: Simple and Speedy Vegetarian Chili

When you're doing The Whole Life Challenge, cooking can take up a huge chunk of time. This chili, however, does not. It's vegetarian (vegan, in fact!) because I like it that way, but it would certainly be WLC compliant if you added in some browned ground beef or turkey. I've been making it for years now, and my husband and son love it (as do I!). You can serve it as-is or over brown rice (WLC compliant at the intermediate level), as well as garnished with some cilantro or onion or even a dollop of Greek yogurt (again, intermediate level compliant).

I used to feel weird about making a meal almost entirely from cans (and if that bothers you then you can certainly chop up your own tomatoes, and soak and cook dry beans!). But ever since discovering the truth about BPA in the canned goods that I use, I can now make this stuff without feeling the least bit guilty (and while saving a whole lot of time in the process). Anyway, give it a try and let me know what you think. (Note: I know my food photography blows. I'll be working on that in the months ahead!)

(printable recipe)
Serves 6
2 tablespoons olive oil
1 medium onion, diced
1-2 cloves garlic, chopped
1 teaspoon sea salt
½ teaspoon black pepper
½ teaspoon garlic powder
1-2 tablespoons chili powder
1 teaspoon cumin
1 large can (28 oz.) no-salt-added crushed tomatoes
1 can (15 oz.) kidney beans, drained and rinsed
1 can (15 oz.) black beans, drained and rinsed

1. Heat the olive oil in a large pot over medium heat. Stir in the onion and garlic and sprinkle with salt, pepper and garlic powder.
2. Sauté until the onion and garlic are just softening, then add the chili powder and cumin. Stir for a minute or two, until the seasonings become fragrant.
3. Add the tomatoes and beans and stir well.
4. Simmer for at least 30 minutes. Add more chili powder, salt and pepper, to taste.
5. Enjoy!

NUTRITIONAL INFORMATION (per 9 oz. serving):
170 calories; 5.1 g fat (.7 g saturated); 0 mg cholesterol; 850 mg sodium; 25.9 g carbohydrates; 6.5 g fiber; 6 g sugar; 7.3 g protein; Vitamin A 30%; Vitamin C 44%; Calcium 8%; Iron 14%

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