Healthy Hearty Vegetarian Chili

Print Friendly, PDF & Email

A delicious blend of vegetables, beans and spices, healthy hearty vegetarian chili will rev up your metabolism! This vegetarian chili provides an excellent source of hunger-satisfying complex carbohydrates, protein, vitamins and fiber.

Ingredients

  • 2 onions, finely chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 3 celery stalks, chopped
  • 3 carrots, chopped
  • 3 cloves garlic, minced
  • 2 portobello mushrooms, chopped
  • 1 small zucchini, chopped
  • 1 cup frozen organic corn
  • 2 1/2 cups chickpeas*
  • 2 1/2 cups black beans*
  • 3 tomatoes, chopped*
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons dried basil
  • 1/2 teaspoon cayenne pepper (optional)
  • 2 tablespoons olive oil

Stovetop Method

1. Heat olive oil in a large saucepan over medium heat. Add onions, peppers, celery, carrots, garlic and chili powder. Cook, stiring often, until vegetables are softened (about 6 minutes).

2. Add mushrooms and zucchini. Cook and stir for 4 more minutes. Add tomatoes, beans, chickpeas, corn, cumin, cayenne pepper, oregano and basil. Stir well. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 20 minutes, stirring occasionally.

Slow Cooker Method

1. Put all ingredients (except olive oil) in a large slow cooker. Stir well to combine all ingredients. Cook on low for 6-8 hours.

Enjoy!

*Chickpeas 2 1/2 cups of chickpeas is about the same as one 19oz can, BUT it is much healthier to avoid the cans and purchase dry chickpeas. Why? Many of the cans are lined with BPA and phthalates. These man made chemicals are types of xenoestrogens that mimic the effects of estrogen and when absorbed by the body, they can disrupt hormones. To prepare your own chickpeas using dry chickpeas, soak them over night. This will remove the phytic acid from them that is responsible for causing gas. In the morning, discard the water and rinse the chickpeas well. Place in a slow cooker, cover with fresh water and cook on low for 8 hours. Two cups of dry chickpeas will yield about 5 cups of cooked chickpeas. Once cooked, they can be placed in freezer bags (I like to freeze them in 2 1/2 cup portions since most recipes call for a 19 oz can, which is the equivalent of about 2 1/2 cups). Then when you need them, pull them out of the freezer and rinse under warm water.

* Black Beans 2 1/2 cups of black beans is about the same as one 19 oz can, BUT it is much healthier to avoid the cans and purchase dry black beans. Why? Many of the cans are lined with BPA and phthalates. These man made chemicals are types of xenoestrogens that mimic the effects of estrogen and when absorbed by the body, they can disrupt hormones. To prepare your own black beans, soak them over night. This will remove the phytic acid from them that is responsible for causing gas. In the morning, discard the water and rinse the black beans well. Cover with fresh water and bring to a boil over high heat. Reduce the heat and simmer covered for 30 minutes. Skim off any foam and simmer 30 minutes more. Two cups of black beans will yield about 5 cups of cooked black beans. Once cooked, they can be placed in freezer bags (I like to freeze them in 2 1/2 cup portions since most recipes call for a 19 oz can, which is the equivalent of about 2 1/2 cups). Then when you need them, pull them out of the freezer and rinse under warm water.

*Tomatoes You can substitute the tomatoes with 1-28 oz can organic tomatoes, undrained and cut up

 

Leave a Reply

Follow Us:

    

Contact Us: