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
Healthy Vegetarian Chili Recipe
5 oz dry
5 oz dry
3 oz wheat
1 Tbsp chili
1 1/2 tsp
1 tsp oregano
1 tsp cocoa
crushed red pepper
1/2 tsp chipotle chili powder
1/2 tsp salt
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
8 oz onion,
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.
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.
our vegetable chili alone or serve it over cooked grains or baked
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
per serving: 314 Fat: 1.9
(5%) Protein: 17.3 g CHO:
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