What I love the most about chili, in general, is that everyone I know has their own personal recipe with a story that comes along with the recipe. They usually guard their wonderful creations with their lives. This recipe was developed by trying out lots of different versions and coming up with something that not only is hearty and loaded with protein, but is delicious. Although many modern chili versions have meat added, I just decided to add extra beans. Beans have lots of protein, micronutrients and fiber and are very filling.
Hearty Chili Sin Carne
Ingredients:
2 tablespoon olive oil
1 large yellow onion, diced
3 medium-sized cloves garlic, minced
½ red pepper, sliced and chopped
1 carrot, peeled and minced
1 tablespoons chili powder
1 ½ teaspoons ground cumin
1 ½ teaspoons dried oregano
1 teaspoon ground paprika
½ teaspoon cocoa powder
¼ teaspoon crushed red pepper (If you like your chili super spicy, you can add a half teaspoon instead of 1/4)
1 ½ teaspoon salt
1 teaspoon brown sugar
1 32 ounces container, vegetable broth
1 28-ounce can diced tomatoes
2 cans kidney beans (or 3 cups cooked drained and rinsed)
1 can navy beans (or 1 ½ cups cooked drained and rinsed)
Directions:
1. In a large, deep pot add olive oil, onion and garlic. Sauté on medium heat until onions are translucent and begin to turn golden brown, about 5-10 minutes. Turn heat to low.
3. In a small bowl combine chili powder, cumin, oregano, cocoa powder, salt and sugar. Combine, well.
4. Add the spice mixture to the onions and garlic. Mix well.
5. Add the carrots and red peppers too the onions and garlic. Saute for 3-5 minutes.
6. Add the broth, and tomatoes to the pot, mix well. Then add the kidney beans and navy beans.
7. Turn heat on to medium-high until the chili begins to boil. Then turn heat down to low and let simmer for 30 minutes. Turn heat off and let cool for 20 minutes.
8. Garnish with vegan soup crackers and/or cheese. You can also add Italian spicy Beyond meat sausage to this chili or any other vegan meat sub that you enjoy.
9. This chili stores well in the refrigerator for up to 4-5 days.
Yield: 6, 16-ounce servings
This hearty recipe not only tastes amazing, but it also packs a punch when it comes to a wholesome, nutritious meal. The combination of peas and farro provides all the essential amino acids and lots of fiber. The carrots are loaded with micronutrients including beta carotene (that can be converted to vitamin A.) Our family has made this recipe for dinner, often. Soup crackers and/or French bread complement this meal, well.
Split Pea Soup
Ingredients:
1 ½ tablespoons extra-virgin olive oil
½ yellow onion, finely chopped
1 tablespoon minced garlic, about 3 cloves
1 ¼ cup dry split peas, rinsed
½ cup dry farro, rinsed
8 cups vegetable broth
4-5 medium sized carrots, peeled and sliced
2 small red potatoes, cut into bite-sized squares (about 1 cup)
1 ½ teaspoons salt
1 teaspoon dark brown sugar
1 teaspoon garlic powder
1 ½ teaspoon oregano
¼ teaspoon red pepper flakes
Directions:
1. Measure out the dried, split peas and the farro into a quart sized measuring cup. Discard any discolored peas.
2. Alternate rinsing and soaking peas and farro in water for about 10 minutes.
3. In a large, deep pot add the olive oil, onion, and minced garlic. Sauté on medium-high heat, stirring frequently for 5 minutes or until onions become translucent and a bit golden brown. Turn off heat. Set aside.
4. Chop the carrots and potatoes. Set aside.
5. Measure out the spices (salt, sugar, garlic powder, oregano and red pepper flakes) in an extra-small bowl. Set aside.
6. Add the spices to the onions and garlic. On medium heat sautee’, stirring often for another minute.
7. Add the vegetable broth.
8. Drain the peas and the farro and then add them to the large pot.
9. Add the carrots and potatoes to the large pot. Cover and heat to boiling, then turn heat down to low and simmer for 45-60 minutes.
10. Turn off heat and let cool for 20-30 minutes.
Yield: 6, 16 ounce servings