This meat-free chili is excellent all on its own, but can also be used in other recipes such as quesadillas and stuffed potatoes.
Family-Style Meatless Chili
This chili isn’t spicy, making it a kid friendly dinner. If you want a kick, add some hot sauce into your own bowl. This is loaded with heart healthy antioxidant rich beans, lentils, onions, red pepper, spices and tomatoes topped with healthy fats from the avocado and a little bit of cheese for the kids in the group. It’s a recipe for health and is the basis of three other recipes. I love making it once and using it in three different recipes.
6 cloves garlic
2 onions
One – 19 fl oz (540 mL) can black beans
One – 19 fl oz (540 mL) can red kidney beans
One – 19 fl oz (540 mL) can lentils
1 tbsp (15 mL) canola oil
2 cups (500 mL) fresh or frozen corn, thawed – see sidebar
1 whole roasted red pepper
1 tbsp (15 mL) chili powder
1 tbsp (15 mL) dried oregano leaves
2 tsp (10 mL) ground coriander
2 tsp (10 mL) ground cumin
1 tsp (5 mL) dried basil leaves
1/4 – 1/2 tsp (1- 2 mL) cracked black pepper
One- 28 fl oz (796 mL) can diced tomatoes
1 tbsp (15 mL) Worcestershire sauce
Toppings per each serving:
2 tbsp (30 mL) chopped fresh cilantro
1/8th fresh avocado
1 tbsp (15 mL) grated cheese of your choice, optional
1. Mince garlic and set aside.
2. Dice onions and set aside.
3. Drain the three cans of beans into a large colander. Rinse under cold water until the water runs clear. Set to drain.
4. Heat a large pot over medium heat; add the oil and onions. Sauté for 5 minutes or until golden brown.
5. Add corn sauté for 5-8 minutes or until the corn and onion turn a darker golden brown. This step adds a really fabulous flavour.
6. While you are waiting for the corn and onions to do their thing – mix together chili powder, oregano, coriander, cumin, basil and cracked black pepper in a small bowl. Set aside.
7. When corn and onions are the right colour, add the red peppers and garlic, sauté for 30 seconds.
8. Add the spice mixture and sauté for about 30 seconds. You should be able to smell some fabulous aromas.
9. Add tomatoes. Make sure to scrape up the bits on the bottom of the pot to prevent the chili form burning. Add all three beans and the Worcestershire sauce. It is going to look really thick, don’t worry while it is cooking the liquids are released from the ingredients.
10. Bring to the boil, cover, reduce heat to simmer and continue cooking for 30 minutes stirring occasionally. All chili recipes taste better after 45-60 minutes of simmering and better yet the next day. If you are in a hurry – serve the chili after 30 minutes, not in a hurry, simmer for that extra 15-30 minutes. Better yet? The leftovers tomorrow. See below for ideas.
11. Serve chili in a deep bowl, sprinkle with 2 tbsp (30 mL) chopped fresh cilantro and 1/8th of an avocado, chopped. Sprinkle with cheese if using.
Makes 8 cups (2 L)
One serving = 1 cup (250 mL)
One serving without the cheese contains:
282 Calories, 5.9 g Total Fat, 0.7 g Sat Fat, 0 g Trans Fat, 299 mg Sodium, 46.9 g Carbs, 12 g Fiber, 7.4 g Sugar, 14 g Protein
Diabetes Food Choice Values Per Serving
2 1/2 Carbohydrates, 1 Meat and Alternative, 1/2 Fat
Tip: If you are a hot spice lover serve this with some your favourite hot sauce.
What to do with any leftovers:
Individual Nacho Plates:
Spoon 1 cup (250 mL) hot Vegetarian Family Style Chili over 10 whole grain unsalted corn chips onto a large plate.
Top with 2 tbsp (30 mL) light sour cream, 2 tbsp (30 mL) mild, medium, or hot fresh deli salsa, and 1/4 fresh avocado, diced.
Courtesy Mairlyn Smith
http://www.mairlynsmith.com/