Vegetarian Chili

Photo from The Vegetarian Kitchen Table Cookbook by Igor Brotto and Olivier Guiriec. © 2012 Robert Rose Inc. Reprinted with permission. All rights reserved.

Ingredients

Beans (see tip 1)

• 1¾ cups dried kidney beans
• 1 carrot, cut into chunks
• ½ onion
• 1 clove garlic
• 1 bouquet garni (see tip 2)

Chili

• ¼ cup olive oil
• 1 cup finely chopped onions
• 1 small red bell pepper, cut into 1-inch strips
• 1 small green bell pepper, cut into 1-inch strips
• 2 cloves garlic, chopped
• 2 hot chile peppers, chopped
• ½ teaspoon ground cumin
• 1 can (28-ounce) diced tomatoes, drained, juice reserved
• 1 cup vegetable stock
• Salt and freshly ground black pepper
• Chopped fresh cilantro
• Tortilla chips
• Lime wedges

Directions

1. In bowl, cover dried beans with at least 4 inches of cold water. Cover and let soak for 24 hours. Drain beans and transfer to large pot.
2. Add carrot, ½ onion, garlic, bouquet garni, and water to cover by at least 3 inches. Bring to boil over high heat. Reduce heat and boil gently until beans are almost tender, about 50 minutes. Drain well. Discard carrot, onion, garlic, and bouquet garni.
3. In pot, heat oil over medium heat. Add finely chopped onions and cook, stirring, until softened but not browned, about 5 minutes. Add red bell pepper, green bell pepper, garlic, chile peppers, and cumin, and cook, stirring, until peppers are softened, about 5 minutes.
4. Stir in tomatoes, vegetable stock, and beans. Add enough reserved tomato juice to thin, as necessary. Season with salt and pepper to taste. Bring to boil, stirring. Reduce heat to low, cover and simmer for 15 minutes. Stir in cilantro to taste, cover and simmer until beans are tender and flavors are blended, about 5 minutes.
5. Serve with tortilla chips and lime wedges to squeeze overtop.

Tip 1:

In place of dried beans, you can use two 14- to 19-ounce cans kidney beans, drained and rinsed, and skip Steps 1 and 2.

Tip 2:

Bouquet garni is a small bundle of herbs tied together with kitchen string. It is used to add flavor to a simmere or boiled mixture and is generally discarded before the dish is served. Often includes parsley, thyme, and bay leaves but can also include any of your favorite herbs that complement the flavors of your dish.

Total Recipe Time: 2 hours

Serves 8

Ingredients:

• 2 pounds ground beef (95% lean)
• 1 tablespoon vegetable oil
• 1 1/2 cups chopped onions
• 2 tablespoons minced garlic
• 2 medium yellow bell peppers, chopped
• 1 large jalapeño pepper, seeded, finely chopped
• 1/4 cup chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano leaves, crushed
• 1 teaspoon dried thyme leaves, crushed
• 1/8 teaspoon ground red pepper
• 1 can (28 ounces) crushed canned tomatoes, undrained
• 1 can (14 1/2 ounces) chili-seasoned or zesty-style diced tomatoes, undrained
• 1 can (14 ounces) ready-to-serve beef broth
• 12 ounces dark beer
• 1/3 cup tomato paste
• 1 tablespoon honey
• 2 cans (15 ounces each) black beans, rinsed, drained
• Chopped fresh cilantro (optional)

Directions:

Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.

Heat oil in same stockpot over medium heat until hot. Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender. Add bell peppers and jalapeño; cook and stir 4 to 5 minutes or until peppers are tender.

Return beef crumbles to stockpot. Add chili powder, cumin, oregano, thyme, and red pepper; cook and stir for 2 to 3 minutes. Stir in crushed tomatoes, diced tomatoes, broth, beer, tomato paste, and honey; bring to a boil. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally. Stir in beans; cook 5 to 10 minutes or until beans are heated through. Season with salt and black pepper, as desired. Garnish with cilantro, if desired.

Turkey Pumpkin Chili

Turkey Pumpkin Chili

• 1 tablespoon olive oil
• 1 1/2 tablespoon minced garlic
• 1 cup chopped onions
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped yellow bell pepper
• 1 1/2 pounds ground turkey
• 2 cans tomatoes
• 1 can cannellini (white kidney) beans
• 1 cup pumpkin puree
• 1 1/2 tablespoon chili powder
• 1/4 teaspoon cinnamon

Heat oil in large pan. Saute onions, peppers, and garlic until soft. Add turkey and cook until done. Drain pan. Add tomatoes and beans (do not drain cans). Stir in pumpkin, chili powder, and cinnamon. Simmer for 1 to 2 hours. (Recipe can also be prepared in slow cooker.)

David's Simply Delicious Chili

David’s Simply Delicious Chili

(Makes 8 servings)

• 2 pounds lean ground beef
• 2 onions, chopped
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons salt (optional)
• 2 teaspoons dried oregano
• 4 (14.5 ounce) cans stewed tomatoes
• 1 (15 ounce) can low-sodium tomato sauce
• 1 (15 ounce) can kidney beans with liquid

Combine ground beef, onion, and garlic in large stockpot. Cook and stir over medium heat until beef is brown. Drain.

Stir in chili powder, salt, oregano, tomatoes, and tomato sauce. While stirring, break up tomatoes. Heat to boiling, then reduce heat to simmer, and cover. Cook for 1 hour, stirring occasionally.

Stir in beans. Simmer, uncovered, for 20 minutes, again stirring occasionally.

Top with low-fat cheddar cheese and/or chopped onions as desired.

Dr. Dean Ornish’s Vegetarian Chili

This vegetarian version of chili is always appreciated. The bulgur wheat adds a nice texture along with the vegetables.

• 2 cups diced red onion
• 1 cup diced red bell pepper
• 1 jalapeño, minced
• 1 cup diced carrots
• 4 garlic cloves, finely minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper
• Salt and freshly ground black pepper to taste
• 1 (28 oz.) can crushed Italian plum tomatoes
• 1 cup vegetable broth
• ½ cup bulgur wheat
• ½ cup lentils, cooked
• 1 (14 oz.) can kidney beans, drained
• 1 (14 oz.) can lima beans, drained

1. Spray Dutch oven with nonstick cooking spray; add vegetables and garlic; sauté over medium heat.
2. Add chili powder, cumin, coriander, cinnamon, and cayenne pepper.
3. Cook vegetables in spices, about 5 minutes. Season with salt and pepper.
4. Add tomatoes, broth, bulgur wheat, lentils, kidney beans, and lima beans.
5. Bring to simmer and cook until bulgur is tender, about 10 minutes.
6. Test to see if it’s done, then serve—or let it cool down and freeze it.

Per Serving:

* Calories: 217
* Protein: 12 gm
* Cholesterol: 0 mg
* Sodium: 593 mg
* Carbohydrate: 40 gm
* Dietary Fiber: 12 gm
* Total Fat: 1 gm
* Saturated Fat: <1 gm

Serves 8.

Low Carb Chili

This is a traditional southwestern-style chili without beans. You can make it on a stove or slow cook it in a crock pot.

• 2 lbs. ground lean turkey
• 1 (16oz.) can of crushed tomatoes
• 1 teaspoon cocoa chili blend
• 1 teaspoon cumin
• 1 onion, chopped
• 1 teaspoon Worcestershire sauce
• 2 cloves garlic, chopped
• 1 teaspoon salt
• 2 tablespoons chili powder
• 1 teaspoon black pepper
• ½ teaspoon red pepper flakes
• ½ teaspoon allspice
• 1 cup vegetable broth
• 1 (6 oz.) can low sodium tomato paste
• 2 bay leaves
• ½ cup chopped green peppers

1. Brown turkey and drain off any fat.
2. Put everything into a pot and bring to boil.
3. Turn heat down and simmer about 3 hours.

What few carbs you get come mainly from tomato paste.

Per Serving:

* Calories: 236
* Protein: 30 gm
* Cholesterol: 84 mg
* Sodium: 566 mg
* Carbohydrate: 11 gm
* Dietary Fiber: 3 gm
* Total Fat: 8 gm
* Saturated Fat: 2 gm

Serves 6-8.

Blanco Chicken Chili

White chili tends to be on the mild side. To turn up the flavor, add more Southwest Chipolte seasoning.

Serves 8-12

Poached Chicken Breasts/Chicken Stock

• 3 chicken breast halves, bone and skin on
• 5 cups water
• 1 onion, quartered
• 2 whole cloves
• 1 stalk celery, chopped
• 2 bay leaves
• 5 peppercorns

Blanco Chicken Chili

• 2 tablespoons olive oil
• 2 onions, chopped
• 2 green bell peppers, chopped
• 2 carrots, chopped
• 3 cloves garlic, minced
• 2 jalapeño chiles, seeded and chopped
• 2 teaspoons dried oregano
• 1 teaspoon chopped thyme
• 1 teaspoon Southwest green chili powder
• 1 bay leaf
• 1 bottle beer (12 oz.)
• 1 zucchini, chopped
• 1 package frozen corn, thawed
• 1 teaspoon Soutwest chipotle seasoning
• 1 can white cannellini bean, drained (15 oz. size)
• ½ cup chopped cilantro, as garnish
• 1 cup shredded Monterey Jack cheese, as garnished
• 1 bunch scallion, chopped, as garnish
• ½ cup sour cream, as garnish

Make chicken stock by placing water, quartered onion, cloves, celery, 2 bay leaves, and peppercorns in large pot of water. Bring to boil. Add chicken breasts, return to boil, then reduce heat to low and simmer 10 minutes. Remove pot from heat, cover and set aside to cool 30 minutes. Drain stock and reserve, set chicken breasts aside, and discard other ingredients.

While chicken is cooling, start chili by warming olive oil in large pot or Dutch oven over medium high heat. Add onion pieces, bell pepper pieces, and carrots. Cook, stirring, until softened, about 5 minutes. Add garlic, jalapeños, oregano, thyme, paprika, and bay leaf; cook for additional two minutes. Add beer to pot, bring to boil, and stir to remove browned bits from bottom of pan.

Add reserved chicken stock and simmer 20 minutes, or until vegetables are tender. Remove meat from reserved breasts and shred. Add to pot shredded chicken, zucchini and corn; simmer 10 minutes longer. Add chipotle and beans, stir well to combine, and simmer another 5 minutes. Serve chili with garnishes as desired.

Per Serving:

* Calories: 307
* Protein: 19 gm
* Cholesterol: 37 mg
* Sodium: 607mg
* Carbohydrate: 33 gm
* Dietary Fiber: 10 gm
* Total Fat: 11 gm
* Saturated Fat: 4.5 gm