This winter, cook up a big pot of warm (and vegan!) chili as a main dish or to accompany any weekday meal. Use ingredients likely find in your home for a quick, nutritious dinner ready in under 30 minutes.
Chili features beans—a good source of folic acid, fiber, and iron and can keep you feeling full, longer. They have high levels of antioxidants, especially red kidney beans and pinto beans. This chili can be as spicy as one’s tastes demand, or made with a variety of beans, or with more veggies—feel free to adjust it to your tastes. To increase the spiciness add jalapeno pepper, chili powder, ground cayenne pepper, and/or hot sauce.
- 1½ Tablespoons olive oil
- 2 cups diced, washed onion
- 2 Tablespoons minced garlic (about 4 cloves)
- 1 bell pepper, washed and diced
- 1 (28 oz.) can diced tomatoes
- 1 cup vegetable broth
- 6 Tablespoons tomato paste or sauce
- 1 (15 oz.) can kidney beans, drained and rinsed
- 1 (15 oz.) can black beans, drained and rinsed
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon salt or to taste
- 2 teaspoons turmeric
Want it spicy? Use the following:
- 1 teaspoon hot sauce
- ¼ teaspoon ground cayenne pepper
- 2 Tablespoons chili powder
- 2 jalapenos, washed and diced
- Lemon juice
- Sour cream
- Dried parsley or cilantro
- In a large pot, saute the onion and garlic in olive oil over medium heat until soft and translucent, about 5 minutes. Season with a pinch of salt and stir.
- Add the bell pepper and jalapenos if using, saute for another 5 to 7 minutes until softened.
- Add the can of diced tomatoes with juice, broth, and tomato paste/sauce. Stir and increase heat to medium-high.
- Add the drained and rinsed beans, cumin, oregano, salt, and if using add the cayenne, chili powder, and hot sauce. Simmer the mixture until thickened, about 10 to 15 minutes and adjust seasonings to taste if necessary.
- Serve with any of the optional toppings or a piece of toast on the side.
(adapted from www.ohsheglows.com and www.motherrimmy.com)
The words of this author reflect his/her own opinions and do not necessarily represent the official position of the Orthodox Union.