day 78 – Good4uChili

It’s January and the Super Bowl is this Sunday, Feb. 3.  Time to make Chili con Carne or my Vegetarian(add cheese)/Vegan Good4uChili.  Here’s the recipe!

Good 4U Chili

1 Tablespoon vegetable or nut oil                                    Serves 8 – 1 cup serving

2 Cups chopped onions

1 Cup chopped red bell pepper

2-4 chopped cloves of garlic

3 cups vegetable broth

6-8 cups of chopped, Swiss or Rainbow chard (spinach, kale, etc)

1 28 ounce can of diced tomatoes or 2 14.5 cans (Muir’s Organic fire roasted is delicious)

1 Tablespoon ground cumin

1 Tablespoon chili powder

1 Tablespoon dried oregano

1 Tablespoon dried parsley

1/8 teaspoon cayenne pepper

1 14.5 ounce can, rinsed and drained or 1 1/2 cups cooked kidney beans

1 14.5 ounce can, rinsed and drained or 1 1/2 cups cooked black beans

1 cup TVP (textured Vegetable protein)

Salt to taste

Optional: Serve with chopped chives or cilantro and Organic Blue Corn Chips.  Add sliced avocados, stir in some corn or brown rice.

  1. Heat Oil in a large pot over medium heat. Sauté onions and pepper until tender, about 3 minutes.  Covering the pot and stirring frequently ensures concentration of flavor and allows you to use less oil because the vegetables are virtually steaming and this is healthier.
  2. Add garlic and stir and cook for about another minute.
  3. Add broth and greens. Bring to a boil, then stir and simmer covered until greens have softened, about 5 minutes.
  4. Add the tomatoes, herbs and spices. Bring to a boil again.  Reduce heat to medium low and cook covered for 15 minutes to blend flavors stirring occasionally.
  5.  Stir in beans and TVP. Taste and season with salt.  Combine well and stir, reduce to a simmer covered for 10 more minutes.  Serve up warm.

Keeps for up to 5 days, refrigerated and can be frozen.

BUEN PROVECHO! (which is Spanish for Bon Appetit!)

Organic produce and even organic spices are your best choice for nutritional value and ecological reasons.  Eating at least one meatless dish per week is environmentally sound and heart/ cancer/disease smart and healthy.

 You can find Textured Vegetable Protein in the grains aisle of your better health stores like Mother’s or Whole Foods.  It is made of soy flour and is high in protein, fiber and minerals. It is also non-fat and has no cholesterol unlike meat. Due to TVP’s resemblance to ground meat and its ease of taking on any flavor, once it is cooked, it is ideal for chili and tomato sauce or other recipes requiring that specific texture.

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