If you love chili as much as I do, today's post is for you.
I've always loved chili, though when I was growing up, one couldn't have chili without meat in it. But seriously, there's no need to forgo chili when you're a vegetarian. Here are six vegetarian chili recipes to prove the point, including Vegetarian Chili with Corn Bread Topping and Black Bean Chipotle Chili. Enjoy!
CHIPOTLE VEGGIE CHILI
This yummy recipe is from Morningstar Farms, and begins, “Chipotle peppers, packed in adobo sauce, kick up the flavor of this veggie-packed chili, making it perfect for serving before the big game.”
Prep Time: 15 min; Total Time: 50 min; Servings: 8
To view this online, click here.
Ingredients
1 cup chopped onion
1 cup seeded and chopped red bell pepper
1 cup chopped carrots
2 cloves garlic, minced
1 tablespoon vegetable oil
2 teaspoons ground cumin
1 can (28 oz.) crushed tomatoes
2 cups water
1 can (15 oz.) kidney beans, rinsed and drained
3 tablespoons finely chopped chipotle peppers in adobo sauce
1 teaspoon dried basil leaves
1 package (12 oz.) Morningstar Farms® Meal Starters Grillers® Recipe Crumbles™
2 cups coarsely chopped zucchini
1/2 cup frozen whole corn kernels
Keebler® Club® Cornbread Cracker Bites Homestyle
In nonstick Dutch oven cook onion, bell pepper, carrots and garlic in hot oil until tender. Stir in cumin. Cook and stir for 1 minute more.
Stir in tomatoes, water, kidney beans, chipotle pepper and basil. Bring to boiling. Reduce heat. Simmer, covered, for 30 minutes, stirring occasionally.
Stir in MORNINGSTAR FARMS MEAL STARTERS GRILLERS RECIPE CRUMBLES, zucchini and corn. Return to boiling. Reduce heat. Simmer, uncovered, for 5 minutes more. Ladle into serving bowls. Serve topped with KEEBLER CLUB Cornbread Cracker Bites Homestyle.
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1gEnjoy!
VEGETARIAN CHILI WITH TORTILLA CRISPS
This is from Anna Watson Carl on Delish. Anna wrote, “Those homemade tortilla chips, though…”
Total Time: 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
4 corn tortillas
1/4 c. Country Crock Original
1 large yellow onion, finely chopped
1 red pepper, diced
1 yellow pepper, diced
3 cloves garlic, minced
2 tbsp. chili powder
1 tbsp. cumin
1/2 tsp. cayenne pepper
kosher salt
Freshly ground black pepper
1 28-oz. can whole tomatoes
1 15-oz. can pinto beans, drained and rinsed
1 15-oz. can black beans, drained and rinsed
1 15-oz. can kidney beans, drained and rinsed
1/2 c. freshly chopped cilantro, plus more for serving
1/4 c. sour cream
1/4 c. shredded Cheddar
Directions
Preheat oven to 400°. Place tortillas on a baking sheet and brush all over with Country Crock Original. Bake until golden and crispy, flipping halfway through, about 6 minutes, then season with salt. Once cool, break each into pieces.
Heat remaining 3 tablespoons Country Crock Original in pot over medium-high heat, and cook onion and peppers until soft, 5 minutes. Add garlic, chili powder, cumin, and cayenne and cook 2 minutes more, stirring well to combine. Season with salt and pepper, then add tomatoes and juices, crushing tomatoes gently with a wooden spoon.
Add beans to pot along with 2 1/2 cups water. Season with salt and pepper and bring to a boil. Reduce heat and simmer until thickened, 15 to 20 minutes, then stir in cilantro.
Ladle chili into 4 bowls and garnish with sour cream, cheese, and cilantro. Serve with crispy tortillas.
ROASTED SQUASH CHILI MAC
This is from Rachael Ray of The Food Network show Rachael Ray’s Week in a Day.
Total: 1 hr 40 min; Active: 20 min; Yield: 6 servings; Level: Easy
To view this online, click here.
Ingredients
4 tablespoons butter, plus more for the casserole dish
1 pound butternut squash, peeled and diced (or look for diced raw butternut squash in the produce department)
EVOO, for drizzling
Kosher salt and freshly ground pepper
Freshly grated nutmeg
1 pound rigatoni, penne or macaroni with ridges
2 tablespoons chili powder, such as Gebhardt's, or a blend of ancho or chipotle
1 tablespoon chopped fresh oregano
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 cloves garlic, made into a paste
1 fresh chile pepper, such as Fresno or jalapeno, finely chopped
3 tablespoons all-purpose flour
2 1/2 cups milk
2 cups shredded sharp yellow Cheddar
1/2 cup grated Parmigiano-Reggiano
One 14-ounce can kidney beans, rinsed and drained
1 cup shredded pepper jack or other hot-pepper melting cheese
Ingredients
Watch how to make this recipe.
Preheat oven to 425 degrees F. Lightly butter a casserole dish.
Put the squash on a rimmed baking sheet, drizzle with EVOO and season with salt, pepper and nutmeg. Toss to combine. Roast until the edges are browned, 17 to 20 minutes. Reduce the oven temperature to 400 degrees F.
Cook the pasta in boiling salted water to just shy of al dente, 7 minutes. Drain.
Meanwhile, melt the butter in a saucepan over medium heat. Add the chili powder, oregano, coriander, cumin, cinnamon, garlic and chile pepper and cook, stirring, for 2 minutes. Add the flour and cook, stirring, then whisk in the milk. Bring to a simmer and cook until the sauce is thick enough to coat the back of the spoon. Add the Cheddar and Parmigiano-Reggiano and stir until melted.
Combine the squash, chili-cheese sauce and beans, then transfer to the prepared casserole dish. Top with the pepper jack cheese. Cover and bake for 30 minutes. Uncover and bake until the top is browned, 15 to 20 minutes more.
VEGETARIAN CHILI WITH CORN BREAD TOPPING
This comes from Nigella Lawson in The New York Times Cooking e-newsletter. Nigella wrote, “The idea behind this spicy, all-vegetable chili is ease: It’s easily made on a weekend, a meditative wintry afternoon in the kitchen, chopping and stirring. Then, on a weeknight made even shorter by commuting and homework, concoct an easy corn bread topping, spread it on the chili and bake it for a while. It’s healthy, filling food.” Time: 1 hour 35 minutes; makes 8 servings.
To view this online, click here.
Ingredients
For the Chili
2 tablespoons olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
3 cups red bell peppers (about 2 large peppers), finely diced
2 teaspoons hot red pepper flakes
1 teaspoon ground coriander
1 teaspoon ground cumin
3 cardamom pods, lightly crushed
1 1/2 cups red lentils
3 cups canned chopped tomatoes
3 1/2 cups drained canned kidney beans
1/4 cup ketchup
1/4 cup tomato paste
1 tablespoon unsweetened cocoa powder
For The Corn Bread Topping:
1 teaspoon salt
2 cups cornmeal
2 tablespoons flour
3 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup butter milk
2 large eggs
1 teaspoon honey
2 tablespoons vegetable oil
1 cup coarsely grated Cheddar cheese
For Serving:
2 cups sour cream
1 cup chopped cilantro
Preparation
To prepare chili, heat olive oil over medium-low heat in a deep, wide pan with a lid. Add onions, garlic and bell peppers, and sauté until softened, about 5 minutes. Stir in red pepper flakes, coriander, cumin and cardamom pods. Stir in lentils.
Add chopped tomatoes, kidney beans, ketchup, tomato paste, cocoa and 3 cups water. Stir well. Cover, and simmer, stirring frequently, until mixture is thickened and beans are tender, about 45 minutes. Chili can be made ahead to this point and topping added later. (In that case, cover, and refrigerate for up to 3 days, bringing to room temperature before proceeding.)
For corn bread topping, heat oven to 425 degrees. In a mixing bowl, combine salt, cornmeal, flour, baking powder and cinnamon. In a separate bowl, whisk together buttermilk, eggs, honey and oil. Pour liquid ingredients into dry; stir until combined.
Pour chili into a baking dish 13 by 9 by 3 inches. Spread corn bread topping evenly over chili, and sprinkle cheese on topping. Bake until topping has risen and turned golden brown, about 25 minutes.
Remove from oven, and let chili stand about 5 minutes. To serve, cut into squares, and pass sour cream and cilantro at the table.
BLACK-EYED PEA CHILI
This comes from Vegetarian Times, and begins, “Like any good chili, this black-eyed pea version is even tastier the second day.” Serves 4.
To view this online, click here.
Ingredients:
1/2 lb. dried black-eyed peas (1 1/4 cups)
2 Tbs. coconut oil
1 small onion, diced (1 cup)
1 small green bell pepper, diced (1 cup)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can fire-roasted tomatoes
2 Tbs. tomato paste
1 Tbs. chili powder
1 cup low-sodium vegetable broth
4 green onions, thinly sliced (1/2 cup)
Instructions:
Place black-eyed peas in large bowl, add 2 qt. water, and soak 8 hours, or overnight at room temperature. Drain, and rinse well.
Set rice cooker setting to “sauté” (or similar), and preheat 2 to 3 minutes. Add coconut oil, and heat 1 minute more. Add onion, and sauté 3 to 4 minutes; then add bell pepper and garlic, and sauté 3 to 4 minutes more, or until bell pepper and onion have softened. Stir in tomatoes, tomato paste, and chili powder, and simmer 2 to 3 minutes.
Adjust rice cooker setting to “slow cook” (or similar). Pour in black-eyed peas and broth. Cover, and cook 5 to 6 hours, or until beans are tender. Season with salt and pepper, if desired, and serve topped with green onions.
Nutrition Information: Calories: 308;Protein: 15 g; Total Fat: 8 g; Saturated Fat: 6 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 335 mg; Fiber: 14 g; Sugar: 13 g
Showing posts with label Black Bean Chipotle Chili. Show all posts
Showing posts with label Black Bean Chipotle Chili. Show all posts
Wednesday, February 28, 2018
Monday, February 12, 2018
Monday Recipes
Monday - the beginning of another work week. Here are six vegetarian recipes to kick-start your week, including Vegetarian Chili with Corn Bread Topping and Persian Jeweled Rice. Enjoy!
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1gEnjoy!
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
VEGETARIAN CHILI WITH CORN BREAD TOPPING
This comes from Nigella Lawson in The New York Times Cooking e-newsletter. Nigella wrote, “The idea behind this spicy, all-vegetable chili is ease: It’s easily made on a weekend, a meditative wintry afternoon in the kitchen, chopping and stirring. Then, on a weeknight made even shorter by commuting and homework, concoct an easy corn bread topping, spread it on the chili and bake it for a while. It’s healthy, filling food.” Time: 1 hour 35 minutes; makes 8 servings.
To view this online, click here.
Ingredients
For the Chili
2 tablespoons olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
3 cups red bell peppers (about 2 large peppers), finely diced
2 teaspoons hot red pepper flakes
1 teaspoon ground coriander
1 teaspoon ground cumin
3 cardamom pods, lightly crushed
1 1/2 cups red lentils
3 cups canned chopped tomatoes
3 1/2 cups drained canned kidney beans
1/4 cup ketchup
1/4 cup tomato paste
1 tablespoon unsweetened cocoa powder
For The Corn Bread Topping:
1 teaspoon salt
2 cups cornmeal
2 tablespoons flour
3 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup butter milk
2 large eggs
1 teaspoon honey
2 tablespoons vegetable oil
1 cup coarsely grated Cheddar cheese
For Serving:
2 cups sour cream
1 cup chopped cilantro
Preparation
To prepare chili, heat olive oil over medium-low heat in a deep, wide pan with a lid. Add onions, garlic and bell peppers, and sauté until softened, about 5 minutes. Stir in red pepper flakes, coriander, cumin and cardamom pods. Stir in lentils.
Add chopped tomatoes, kidney beans, ketchup, tomato paste, cocoa and 3 cups water. Stir well. Cover, and simmer, stirring frequently, until mixture is thickened and beans are tender, about 45 minutes. Chili can be made ahead to this point and topping added later. (In that case, cover, and refrigerate for up to 3 days, bringing to room temperature before proceeding.)
For corn bread topping, heat oven to 425 degrees. In a mixing bowl, combine salt, cornmeal, flour, baking powder and cinnamon. In a separate bowl, whisk together buttermilk, eggs, honey and oil. Pour liquid ingredients into dry; stir until combined.
Pour chili into a baking dish 13 by 9 by 3 inches. Spread corn bread topping evenly over chili, and sprinkle cheese on topping. Bake until topping has risen and turned golden brown, about 25 minutes.
Remove from oven, and let chili stand about 5 minutes. To serve, cut into squares, and pass sour cream and cilantro at the table.
BLACK BEAN VEGETARIAN CHILI WITH SWEET POTATO
This is from Jolinda Hackett, About.com’s Vegetarian Food expert. For this one, Jolinda wrote, “I have to confess, chili is not my favorite of vegetarian meals, but even I couldn't stop eating this vegetarian and vegan black bean chili, it was just so flavorful! The sweet potatoes and carrots match perfectly with the spiciness of the fresh chili flavor. This is my new favorite homemade chili recipe!” Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Yield: 3-4 servings (though it ends “Makes 5 servings of homemade black bean chili.”)
To view this online, click here.
Ingredients
2 cloves garlic, minced
1 small onion, diced
2 small sweet potatoes, peeled and chopped
2 medium carrots, sliced
1/2 red bell pepper, chopped (optional)
2 tbsp olive oil
1 15 ounce can black beans (or a little less than two cups, if you're cooking them fresh)
1 15 ounce can diced tomatoes or tomato sauce
1/2 cup vegetable broth
1 tbsp chili powder
1 tsp cumin
1/2 tsp cayenne (or to taste)
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
Preparation
Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.
Reduce heat to medium low, and add remaining ingredients, stirring to combine well.
Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.
PERSIAN JEWELED RICE
This is from David Tanis in The New York Times cooking email. David wrote, “This dish is called jeweled rice because it is golden and glistening, laced with butter and spices and piled with nuts and gem-colored fruits. In Iran, it is typically served at weddings or other celebrations. Great platters of it appear at banquets. It also goes beautifully with a weeknight roast chicken.
“You will probably need to do a little shopping to make this traditional dish. But it is well worth it, and most good supermarkets can supply what you require.”
Yield: 6 servings; Time: About 1 hour 15 minutes.
This was featured in “Buried Beneath Jewels, an Aromatic Treasure” and can be viewed online here..
Ingredients
2 cups best-quality Basmati rice
Kosher salt
Unsalted butter, 6 tablespoons in total
1 large onion, diced small
1/4 teaspoon saffron threads, crumbled and soaked in 1/4 cup hot water
Large pinch ground cinnamon
Large pinch ground cardamom
Large pinch ground allspice
Large pinch ground black pepper
Large pinch ground cumin
1/3 cup chopped dried apricots
1/3 cup golden raisins or currants
1/3 cup dried imported barberries or goji berries, soaked in warm water for 5 minutes and drained (or use 1/3 cup dried cherries or dried cranberries)
1/3 cup blanched slivered almonds
1/3 cup roughly chopped pistachios
Preparation
Rinse the rice several times in cold water until the water runs clear. Drain. Bring 3 quarts water to a boil in a large pot with 2 tablespoons kosher salt. Add the rinsed rice and boil, stirring occasionally, for 5 minutes, then drain well in a colander.
Heat 1 tablespoon butter in a small skillet over medium heat. Add the onion, season lightly with salt and cook until softened and lightly colored, 4 to 5 minutes. Moisten with 1 tablespoon saffron water and stir in the cinnamon, cardamom, allspice, black pepper and cumin. Cook for 1 minute more. Stir in the apricots, raisins (or currants) and barberries (or cherries or cranberries).
Melt 4 tablespoons butter in a heavy-bottomed enamel or nonstick Dutch oven over medium heat. Spread half the par-cooked rice over the bottom of the pot. Spoon over the onion-fruit mixture, then the remaining rice. Leave the pot on the flame, uncovered, for 5 to 8 minutes to gently brown the rice. (Do not stir or move the rice — you will need to rely on your nose to tell if the rice has browned.)
Drizzle the remaining saffron water over the rice and put on the lid. Adjust the heat to very low and leave undisturbed for 30 minutes. Turn off the heat and let rest at least 10 minutes.
Heat the remaining 1 tablespoon butter in a small skillet over medium-low heat and gently toast the almonds and pistachios for a minute or so, taking care not to get them too brown. Set aside for garnish.
To serve, spoon the rice into a wide bowl or platter. With a spatula, carefully lift the bottom crust, placing the crisp side up. Sprinkle with the toasted nuts.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1gEnjoy!
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
VEGETARIAN CHILI WITH CORN BREAD TOPPING
This comes from Nigella Lawson in The New York Times Cooking e-newsletter. Nigella wrote, “The idea behind this spicy, all-vegetable chili is ease: It’s easily made on a weekend, a meditative wintry afternoon in the kitchen, chopping and stirring. Then, on a weeknight made even shorter by commuting and homework, concoct an easy corn bread topping, spread it on the chili and bake it for a while. It’s healthy, filling food.” Time: 1 hour 35 minutes; makes 8 servings.
To view this online, click here.
Ingredients
For the Chili
2 tablespoons olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
3 cups red bell peppers (about 2 large peppers), finely diced
2 teaspoons hot red pepper flakes
1 teaspoon ground coriander
1 teaspoon ground cumin
3 cardamom pods, lightly crushed
1 1/2 cups red lentils
3 cups canned chopped tomatoes
3 1/2 cups drained canned kidney beans
1/4 cup ketchup
1/4 cup tomato paste
1 tablespoon unsweetened cocoa powder
For The Corn Bread Topping:
1 teaspoon salt
2 cups cornmeal
2 tablespoons flour
3 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup butter milk
2 large eggs
1 teaspoon honey
2 tablespoons vegetable oil
1 cup coarsely grated Cheddar cheese
For Serving:
2 cups sour cream
1 cup chopped cilantro
Preparation
To prepare chili, heat olive oil over medium-low heat in a deep, wide pan with a lid. Add onions, garlic and bell peppers, and sauté until softened, about 5 minutes. Stir in red pepper flakes, coriander, cumin and cardamom pods. Stir in lentils.
Add chopped tomatoes, kidney beans, ketchup, tomato paste, cocoa and 3 cups water. Stir well. Cover, and simmer, stirring frequently, until mixture is thickened and beans are tender, about 45 minutes. Chili can be made ahead to this point and topping added later. (In that case, cover, and refrigerate for up to 3 days, bringing to room temperature before proceeding.)
For corn bread topping, heat oven to 425 degrees. In a mixing bowl, combine salt, cornmeal, flour, baking powder and cinnamon. In a separate bowl, whisk together buttermilk, eggs, honey and oil. Pour liquid ingredients into dry; stir until combined.
Pour chili into a baking dish 13 by 9 by 3 inches. Spread corn bread topping evenly over chili, and sprinkle cheese on topping. Bake until topping has risen and turned golden brown, about 25 minutes.
Remove from oven, and let chili stand about 5 minutes. To serve, cut into squares, and pass sour cream and cilantro at the table.
BLACK BEAN VEGETARIAN CHILI WITH SWEET POTATO
This is from Jolinda Hackett, About.com’s Vegetarian Food expert. For this one, Jolinda wrote, “I have to confess, chili is not my favorite of vegetarian meals, but even I couldn't stop eating this vegetarian and vegan black bean chili, it was just so flavorful! The sweet potatoes and carrots match perfectly with the spiciness of the fresh chili flavor. This is my new favorite homemade chili recipe!” Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Yield: 3-4 servings (though it ends “Makes 5 servings of homemade black bean chili.”)
To view this online, click here.
Ingredients
2 cloves garlic, minced
1 small onion, diced
2 small sweet potatoes, peeled and chopped
2 medium carrots, sliced
1/2 red bell pepper, chopped (optional)
2 tbsp olive oil
1 15 ounce can black beans (or a little less than two cups, if you're cooking them fresh)
1 15 ounce can diced tomatoes or tomato sauce
1/2 cup vegetable broth
1 tbsp chili powder
1 tsp cumin
1/2 tsp cayenne (or to taste)
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
Preparation
Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.
Reduce heat to medium low, and add remaining ingredients, stirring to combine well.
Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.
PERSIAN JEWELED RICE
This is from David Tanis in The New York Times cooking email. David wrote, “This dish is called jeweled rice because it is golden and glistening, laced with butter and spices and piled with nuts and gem-colored fruits. In Iran, it is typically served at weddings or other celebrations. Great platters of it appear at banquets. It also goes beautifully with a weeknight roast chicken.
“You will probably need to do a little shopping to make this traditional dish. But it is well worth it, and most good supermarkets can supply what you require.”
Yield: 6 servings; Time: About 1 hour 15 minutes.
This was featured in “Buried Beneath Jewels, an Aromatic Treasure” and can be viewed online here..
Ingredients
2 cups best-quality Basmati rice
Kosher salt
Unsalted butter, 6 tablespoons in total
1 large onion, diced small
1/4 teaspoon saffron threads, crumbled and soaked in 1/4 cup hot water
Large pinch ground cinnamon
Large pinch ground cardamom
Large pinch ground allspice
Large pinch ground black pepper
Large pinch ground cumin
1/3 cup chopped dried apricots
1/3 cup golden raisins or currants
1/3 cup dried imported barberries or goji berries, soaked in warm water for 5 minutes and drained (or use 1/3 cup dried cherries or dried cranberries)
1/3 cup blanched slivered almonds
1/3 cup roughly chopped pistachios
Preparation
Rinse the rice several times in cold water until the water runs clear. Drain. Bring 3 quarts water to a boil in a large pot with 2 tablespoons kosher salt. Add the rinsed rice and boil, stirring occasionally, for 5 minutes, then drain well in a colander.
Heat 1 tablespoon butter in a small skillet over medium heat. Add the onion, season lightly with salt and cook until softened and lightly colored, 4 to 5 minutes. Moisten with 1 tablespoon saffron water and stir in the cinnamon, cardamom, allspice, black pepper and cumin. Cook for 1 minute more. Stir in the apricots, raisins (or currants) and barberries (or cherries or cranberries).
Melt 4 tablespoons butter in a heavy-bottomed enamel or nonstick Dutch oven over medium heat. Spread half the par-cooked rice over the bottom of the pot. Spoon over the onion-fruit mixture, then the remaining rice. Leave the pot on the flame, uncovered, for 5 to 8 minutes to gently brown the rice. (Do not stir or move the rice — you will need to rely on your nose to tell if the rice has browned.)
Drizzle the remaining saffron water over the rice and put on the lid. Adjust the heat to very low and leave undisturbed for 30 minutes. Turn off the heat and let rest at least 10 minutes.
Heat the remaining 1 tablespoon butter in a small skillet over medium-low heat and gently toast the almonds and pistachios for a minute or so, taking care not to get them too brown. Set aside for garnish.
To serve, spoon the rice into a wide bowl or platter. With a spatula, carefully lift the bottom crust, placing the crisp side up. Sprinkle with the toasted nuts.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
Wednesday, May 17, 2017
Chili
I love chili and have managed to run across numerous yummy chili recipes over the years. Here are six of them to help you through the day, including Super Easy Vegetarian and Vegan Chili and Vegetarian Chili with Brown Rice. Enjoy!
BLACK-EYED PEA CHILI
This comes from Vegetarian Times, and begins, “Like any good chili, this black-eyed pea version is even tastier the second day.” Serves 4.
To view this online, click here.
Ingredients:
1/2 lb. dried black-eyed peas (1 1/4 cups)
2 Tbs. coconut oil
1 small onion, diced (1 cup)
1 small green bell pepper, diced (1 cup)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can fire-roasted tomatoes
2 Tbs. tomato paste
1 Tbs. chili powder
1 cup low-sodium vegetable broth
4 green onions, thinly sliced (1/2 cup)
Instructions:
Place black-eyed peas in large bowl, add 2 qt. water, and soak 8 hours, or overnight at room temperature. Drain, and rinse well.
Set rice cooker setting to “sauté” (or similar), and preheat 2 to 3 minutes. Add coconut oil, and heat 1 minute more. Add onion, and sauté 3 to 4 minutes; then add bell pepper and garlic, and sauté 3 to 4 minutes more, or until bell pepper and onion have softened. Stir in tomatoes, tomato paste, and chili powder, and simmer 2 to 3 minutes.
Adjust rice cooker setting to “slow cook” (or similar). Pour in black-eyed peas and broth. Cover, and cook 5 to 6 hours, or until beans are tender. Season with salt and pepper, if desired, and serve topped with green onions.
Nutrition Information: Calories: 308;Protein: 15 g; Total Fat: 8 g; Saturated Fat: 6 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 335 mg; Fiber: 14 g; Sugar: 13 g
BLACK BEAN & RED BEAN CHILI
This comes from Vegetarian Times, and begins, “This thick, rich and satisfying chili gets an extra flavor twist from the corn and hominy. Make it with hot or mild chili powder, depending on your taste buds. If you can find canned posole—a processed corn similar to hominy— substitute it for the hominy.” Serves 6.
To view this online, click here.
Ingredients:
2 tsp. olive oil
1 medium-sized yellow onion, chopped
1 medium-sized red bell pepper, chopped
2 large carrots, chopped
2 large cloves garlic, minced
1/4 cup hot or mild chili powder, or to taste
1 tsp. ground cumin, or more to taste
1 28-oz. can crushed tomatoes
2 15.5-oz. cans black beans, drained and rinsed
1 15.5-oz. can pinto beans, drained and rinsed
1 Tbs. honey or maple syrup
2 5.5-oz. cans diced green chiles
1 1/2 cups water
1 14.5-oz. can hominy, drained and rinsed
1/2 cup cooked corn kernels (fresh or frozen), as garnish, optional
Instructions:
Heat oil in large pot over medium heat. Add onion, bell pepper, carrots and garlic. Cover and cook to soften the vegetables, 5 to 7 minutes. Stir in chili powder, cumin, tomatoes, beans, honey, chiles and water. Bring to a boil, and reduce heat to low. Cook until vegetables are tender and chili is thick, about 45 minutes. Stir in hominy, and cook to warm through.
To serve, ladle into bowls, and garnish with corn kernels, if desired.
Nutrition Information: Calories: 380; Protein: 18 g; Total Fat: 4 g; Saturated Fat: g; Carbohydrates: 71 g; Cholesterol: mg; Sodium: 1 mg; Fiber: 24 g; Sugar: 7 g
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
VEGETARIAN CHILI WITH BROWN RICE
Yield: 6 servings. Serving size: 1 1/4 cups.
View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
HALF-HOUR CHILI
This recipe begins, “This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/5826-half-hour-chili.
Time: 30 minutes (15 minutes prep)
Ingredients
1 tablespoon canola oil
3 medium onions, chopped
1 carrot, chopped
1 tablespoon finely chopped jalapeño pepper
2 cloves garlic, finely chopped
1 – 2 tablespoons chili powder
1 teaspoon ground cumin
1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
1 teaspoon brown sugar
1/4 teaspoon salt
2 15-ounce cans red kidney beans , rinsed
1/3 cup bulgur (see Note)
1/2 cup nonfat plain yogurt for garnish
1/3 cup chopped scallions for garnish
1/4 cup chopped fresh cilantro for garnish
Directions
Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
Garnish with yogurt, scallions and cilantro, if desired.
Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 217; Carbohydrates: 40 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 10 g; Cholesterol: 0 mg; Dietary Fiber: 13 g; Potassium: 854 mg; Sodium: 697 mg; Exchanges: 2 starch; 1 vegetable; 1 lean meat
SUPER EASY VEGETARIAN AND VEGAN CHILI
This comes from Jolinda Hackett, vegetarian expert for The Spruce. Jolinda wrote, “Even though this easy homemade vegetarian chili recipe uses canned ingredients, a generous amount of spices are simmered to give it a homemade taste. Vegetarian chili is great to serve for large groups or to bring to potlucks, and this super easy chili recipe won't disappoint.
“This recipe is both vegetarian and vegan, and, it can easily be made gluten-free by using water in place of the vegetable broth. Or, make your own homemade vegetable broth, or just shop around to find a gluten-free vegetable broth (several brands are available). Similarly, if you're adding in the optional TVP, check the ingredients to make sure yours is gluten-free if needed. Bob's Red Mill Brand TVP is gluten-free, but you may want to double-check the ingredients list for hidden additives if you're using another brand.”
Makes 6 servings.
To view this online, click here.
Ingredients
1 can black or pinto beans, drained
1 can kidney beans, drained
1 can diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
1/4 cup vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup TVP + 1/2 cup water (optional)
Directions
In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil.
Add tomatoes, vegetable broth and chili powder and stir.
Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. Add TVP and water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.
For a spicier chili, add extra cayenne and red pepper flakes, if you'd like.
Nutrition Facts (from Calorie Count):
One serving of this vegetarian chili (based on six servings) provides approximately:
Calories: 334, Calories from Fat: 54, Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%, Cholesterol: 0mg, 0%, Sodium: 260mg, 11%, Total Carbohydrates: 55.4g, 18%, Dietary Fiber: 15.5g, 62%, Sugars: 5.9g, Protein: 18.7g, Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet
BLACK-EYED PEA CHILI
This comes from Vegetarian Times, and begins, “Like any good chili, this black-eyed pea version is even tastier the second day.” Serves 4.
To view this online, click here.
Ingredients:
1/2 lb. dried black-eyed peas (1 1/4 cups)
2 Tbs. coconut oil
1 small onion, diced (1 cup)
1 small green bell pepper, diced (1 cup)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can fire-roasted tomatoes
2 Tbs. tomato paste
1 Tbs. chili powder
1 cup low-sodium vegetable broth
4 green onions, thinly sliced (1/2 cup)
Instructions:
Place black-eyed peas in large bowl, add 2 qt. water, and soak 8 hours, or overnight at room temperature. Drain, and rinse well.
Set rice cooker setting to “sauté” (or similar), and preheat 2 to 3 minutes. Add coconut oil, and heat 1 minute more. Add onion, and sauté 3 to 4 minutes; then add bell pepper and garlic, and sauté 3 to 4 minutes more, or until bell pepper and onion have softened. Stir in tomatoes, tomato paste, and chili powder, and simmer 2 to 3 minutes.
Adjust rice cooker setting to “slow cook” (or similar). Pour in black-eyed peas and broth. Cover, and cook 5 to 6 hours, or until beans are tender. Season with salt and pepper, if desired, and serve topped with green onions.
Nutrition Information: Calories: 308;Protein: 15 g; Total Fat: 8 g; Saturated Fat: 6 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 335 mg; Fiber: 14 g; Sugar: 13 g
BLACK BEAN & RED BEAN CHILI
This comes from Vegetarian Times, and begins, “This thick, rich and satisfying chili gets an extra flavor twist from the corn and hominy. Make it with hot or mild chili powder, depending on your taste buds. If you can find canned posole—a processed corn similar to hominy— substitute it for the hominy.” Serves 6.
To view this online, click here.
Ingredients:
2 tsp. olive oil
1 medium-sized yellow onion, chopped
1 medium-sized red bell pepper, chopped
2 large carrots, chopped
2 large cloves garlic, minced
1/4 cup hot or mild chili powder, or to taste
1 tsp. ground cumin, or more to taste
1 28-oz. can crushed tomatoes
2 15.5-oz. cans black beans, drained and rinsed
1 15.5-oz. can pinto beans, drained and rinsed
1 Tbs. honey or maple syrup
2 5.5-oz. cans diced green chiles
1 1/2 cups water
1 14.5-oz. can hominy, drained and rinsed
1/2 cup cooked corn kernels (fresh or frozen), as garnish, optional
Instructions:
Heat oil in large pot over medium heat. Add onion, bell pepper, carrots and garlic. Cover and cook to soften the vegetables, 5 to 7 minutes. Stir in chili powder, cumin, tomatoes, beans, honey, chiles and water. Bring to a boil, and reduce heat to low. Cook until vegetables are tender and chili is thick, about 45 minutes. Stir in hominy, and cook to warm through.
To serve, ladle into bowls, and garnish with corn kernels, if desired.
Nutrition Information: Calories: 380; Protein: 18 g; Total Fat: 4 g; Saturated Fat: g; Carbohydrates: 71 g; Cholesterol: mg; Sodium: 1 mg; Fiber: 24 g; Sugar: 7 g
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
VEGETARIAN CHILI WITH BROWN RICE
Yield: 6 servings. Serving size: 1 1/4 cups.
View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
HALF-HOUR CHILI
This recipe begins, “This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/5826-half-hour-chili.
Time: 30 minutes (15 minutes prep)
Ingredients
1 tablespoon canola oil
3 medium onions, chopped
1 carrot, chopped
1 tablespoon finely chopped jalapeño pepper
2 cloves garlic, finely chopped
1 – 2 tablespoons chili powder
1 teaspoon ground cumin
1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
1 teaspoon brown sugar
1/4 teaspoon salt
2 15-ounce cans red kidney beans , rinsed
1/3 cup bulgur (see Note)
1/2 cup nonfat plain yogurt for garnish
1/3 cup chopped scallions for garnish
1/4 cup chopped fresh cilantro for garnish
Directions
Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
Garnish with yogurt, scallions and cilantro, if desired.
Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 217; Carbohydrates: 40 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 10 g; Cholesterol: 0 mg; Dietary Fiber: 13 g; Potassium: 854 mg; Sodium: 697 mg; Exchanges: 2 starch; 1 vegetable; 1 lean meat
SUPER EASY VEGETARIAN AND VEGAN CHILI
This comes from Jolinda Hackett, vegetarian expert for The Spruce. Jolinda wrote, “Even though this easy homemade vegetarian chili recipe uses canned ingredients, a generous amount of spices are simmered to give it a homemade taste. Vegetarian chili is great to serve for large groups or to bring to potlucks, and this super easy chili recipe won't disappoint.
“This recipe is both vegetarian and vegan, and, it can easily be made gluten-free by using water in place of the vegetable broth. Or, make your own homemade vegetable broth, or just shop around to find a gluten-free vegetable broth (several brands are available). Similarly, if you're adding in the optional TVP, check the ingredients to make sure yours is gluten-free if needed. Bob's Red Mill Brand TVP is gluten-free, but you may want to double-check the ingredients list for hidden additives if you're using another brand.”
Makes 6 servings.
To view this online, click here.
Ingredients
1 can black or pinto beans, drained
1 can kidney beans, drained
1 can diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
1/4 cup vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup TVP + 1/2 cup water (optional)
Directions
In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil.
Add tomatoes, vegetable broth and chili powder and stir.
Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. Add TVP and water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.
For a spicier chili, add extra cayenne and red pepper flakes, if you'd like.
Nutrition Facts (from Calorie Count):
One serving of this vegetarian chili (based on six servings) provides approximately:
Calories: 334, Calories from Fat: 54, Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%, Cholesterol: 0mg, 0%, Sodium: 260mg, 11%, Total Carbohydrates: 55.4g, 18%, Dietary Fiber: 15.5g, 62%, Sugars: 5.9g, Protein: 18.7g, Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet
Monday, March 6, 2017
Monday Recipes
It's Monday. Did you get everything done this weekend that you'd planned on doing? I know I sure didn't. But at least there's next weekend.
Here are today's six vegetarian recipes to get the week started. Enjoy!
SPAGHETTI WITH LEMON AND TOASTED WALNUTS
From the December 2013 issue of Vegetarian Times, page 62. It starts off, “This simple Italian combination is tasty on its own, or it can be filled out with roasted or steamed vegetables.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 cup walnut halves
1/2 cup freshly grated Parmesan cheese
1/4 cup olive oil
1/4 cup lemon juice
2 tsp. grated organic lemon zest
1 clove garlic, minced (1 tsp.)
3/4 tsp. freshly ground black pepper
1 lb. spaghetti
1 cup Italian parsley, coarsely chopped
Preheat oven to 350°F. Toast walnuts on baking sheet 10 minutes. Cool, and coarsely chop.
Whisk together cheese, oil, lemon juice, lemon zest, garlic, and pepper in large bowl.
Cook pasta according to package directions. Drain, and reserve 1/2 cup pasta cooking water. Add drained pasta to cheese mixture, and toss to combine, adding some pasta water if mixture seems too thick. Stir in parsley and walnuts, and season with salt and more pepper, if desired.
nutritional information Per 1-cup serving: Calories: 387; Protein: 12 g; Total Fat: 18 g; Saturated Fat: 3 g; Carbohydrates: 46 g; Cholesterol: 4 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 1 g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
To view this online, click here.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
Here are today's six vegetarian recipes to get the week started. Enjoy!
SPAGHETTI WITH LEMON AND TOASTED WALNUTS
From the December 2013 issue of Vegetarian Times, page 62. It starts off, “This simple Italian combination is tasty on its own, or it can be filled out with roasted or steamed vegetables.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 cup walnut halves
1/2 cup freshly grated Parmesan cheese
1/4 cup olive oil
1/4 cup lemon juice
2 tsp. grated organic lemon zest
1 clove garlic, minced (1 tsp.)
3/4 tsp. freshly ground black pepper
1 lb. spaghetti
1 cup Italian parsley, coarsely chopped
Preheat oven to 350°F. Toast walnuts on baking sheet 10 minutes. Cool, and coarsely chop.
Whisk together cheese, oil, lemon juice, lemon zest, garlic, and pepper in large bowl.
Cook pasta according to package directions. Drain, and reserve 1/2 cup pasta cooking water. Add drained pasta to cheese mixture, and toss to combine, adding some pasta water if mixture seems too thick. Stir in parsley and walnuts, and season with salt and more pepper, if desired.
nutritional information Per 1-cup serving: Calories: 387; Protein: 12 g; Total Fat: 18 g; Saturated Fat: 3 g; Carbohydrates: 46 g; Cholesterol: 4 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 1 g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
To view this online, click here.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
BLACK BEAN CHIPOTLE CHILI
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
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