Vegetarian Chili Recipe5 servings
This is the best vegetarian chili recipe! It is only 5% fat, it is low in sodium, and it is so yummy. The wheat berries make it chewy and very satisfying. The finely chopped mushrooms add a meaty taste, and they even look like ground beef....much healthier than processed soy burger crumbles. This is a good veggie chili to feed to meat-eaters. Healthy Vegetarian Chili Recipe
5 oz dry pinto beans 5 oz dry black beans 3 oz wheat berries 1 Tbsp chili powder 1 1/2 tsp ground cumin 1 tsp oregano 1 tsp cocoa powder 1/2 tsp crushed red pepper 1/2 tsp chipotle chili powder 1/2 tsp salt 1/4 tsp cayenne 6 oz tomato paste, salt-free 12 oz liquid from cooking beans 1/2 tsp liquid smoke flavoring 15 oz salt-free canned tomatoes 1/2 oz minced garlic 8 oz onion, 1/3" dice 8 oz green pepper, 1/3" dice 8 oz mushrooms, chopped fine Sort through the pinto beans and black beans to remove rocks, dirt, and discolored beans. Rinse, then put them in a crockpot with the wheat berries. Cover with water 2" above the beans. Cook on high for 5 hours, or until beans are soft. Drain in a strainer, saving 12 oz of the cooking liquid. Into a small dry bowl, measure chili powder, cumin, oregano, cocoa powder, crushed red pepper, chipotle chili powder, salt, and cayenne. Put tomato paste in a small straight-sided bowl and add the bean liquid and liquid smoke. Beat with a small whisk until mixed. Stir in canned tomatoes. In a medium-large nonstick pot, weigh minced garlic and onion. Saute in 1/2 cup of water for about 5 minutes, stirring frequently. Add a little more water if needed to keep them from sticking to the pot. Add green pepper and mushrooms and continue to cook for 5 more minutes. Reduce heat to medium. Add the drained bean/wheat mixture, the spices, and the tomato mixture. Simmer for 15 minutes to blend flavors. Comments: Wheat berries are the whole kernals of wheat that have not been ground into flour. Look for them in bins in your natural food store. If you don't have any, just increase the pinto beans and black beans to 6 1/2 oz each. This vegan chili is still great without the wheat berries. Eat our vegetable chili alone or serve it over cooked grains or baked potatoes. You can also wrap it in a whole wheat tortilla or corn tortillas. We always make a double batch and freeze half of it. Yield = 83 oz 1 serving = 15 oz Calorie density = 21 calories/oz Calories per serving: 314 Fat: 1.9 (5%) Protein: 17.3 g CHO: 62.1 g All of our recipes are written by weight. If you don't know how to measure food with a kitchen scale, please read these instructions before you start to measure any ingredients! |
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