Hot chili for chilly days

Here’s a vegan/vegetarian chili that can warm up a crowd on a cold wintery day. It’s made with black beans, adzuki beans, green lentils, dark beer, peppers, pure tomato sauce and other plant-based ingredients. If you’re a meat eater, you can substitute one type of legume with lean ground meat.

Adzuki beans

Plant-based diets, with little or no animal products, can reduce your risk of heart disease, high cholesterol, hypertension and type 2 diabetes. They can also lower your risk of cancer. However, a diet that is completely plant-based also carries risks.

Our bodies can better absorb heme iron found in meat than the non-heme iron found in plant sources. When considering this fact, vegans and vegetarians are at risk of iron-deficiency anemia. However, red meat isn’t the only iron-rich source. With a well-managed plant-based diet, vegetarians and vegans may not have a higher incidence of iron deficiency than do meat eaters.

If your diet is mainly plant-based, you need to cook in a carefully planned way to obtain the essential nutrients. To prevent iron deficiency anemia, you should combine non-heme foods (plant foods high in iron) with foods that are high in Vitamin C. Pairing foods this way will enhance the absorption of iron in your body. As I mentioned in a previous post and according to experts, it’s healthier to get your iron from food sources instead of pills.

Examples of non-heme foods are dark-leafy greens (spinach, romaine, kale), lentils, kidney beans and other legumes, dried fruits and iron-fortified foods, like tofu and cereals. Foods high in Vitamin C are peppers, tomatoes, cauliflower, citrus fruits, berries and brocoli.

To obtain sufficient iron levels, lace your spinach or romaine salads with orange wedges. In colder months, a vegetarian chili, like this one, with chili peppers, red sweet peppers, tomatoes, beans and lentils served with brown rice is a complete meal and will give you the iron that you need.

So get ready for those chilly days! Here’s the recipe:

Mixed beans and lentil chili

1. In a big pot on medium-high heat, sauté for five minutes in olive oil:
• 2 medium-size leeks, chopped
• 2 red onions, diced
• 2 big sweet red peppers, chopped
• 1 green or red hot jalapeno pepper, chopped small (option)
• 2-3 garlic buds, pressed
• reduce/adjust heat and add a little water, if need be

2. Add and stir/sauté for another 3 minutes:
• 2 tablespoons (tbsp) dried oregano
• 2 tbsps dried coriander
• 1 tbsp powdered cumin
• 1 teaspoon hot or mild paprika

3. Add and bring to the boil, then reduce to simmer with lid off:
• 2 X 700 grams pure tomato purée sauce (2 bottles of sauce as pictured below)
• 2½ cups dark beer
• 6 cups mixed beans that were soaked for 8-12 hours or overnight. I used black beans & adzuki brown beans*. You can add a mix that you prefer.** (see notes)
• ½ cup green dried lentils
• Two generous handfuls of fresh cherry tomatoes
• 6 cups homemade veggie broth -or- veggie bouillon cube + water
• ¼ cup tomato paste

4. Continue adding:
• A big bunch of fresh parsley leaves, chopped fine
• 2 cups fresh, frozen or jarred yellow corn kernels drained and rinsed
• Pink salt and ground pepper to taste

Simmer on low with lid off for a good hour, stirring often. Take off heat and allow to settle with cover on for 15 minutes. Serve with crusty bread and/or whole grain rice. Tastes even better the next day and freezes well.  Bon appétit!

Notes:

Read package instructions for soaking adzuki beans. Some sites indicate that you only need to soak them for 1-2 hours. I soaked the dried adzukis for 12 hours and according to package instructions.
 ** You can use canned beans if you are pressed for time. If you find them already prepared in glass jars, then go for those. However, I find that dried beans are purer, fresher and better. With dried beans, particularly the black kind, they need to soak for 8-12 hours. It takes about 2½ cups dried beans to make 3 cups after they’re soaked, so double the amount of dry to make a total of 6 cups soaked (leftovers can be frozen). After, strain and boil the soaked beans in water with cover on for 20 minutes. When done, strain and add to chili – the beans will continue to cook and soften in the chili.

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Pure tomato purée sauce.

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Julie Zimmer

Julie has extensive experience in nursing practice and education in a wide range of fields from intensive/coronary care, to medical-surgical to community and public health. Julie has Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education. She has taught in faculties of nursing and in various communities in Toronto, Canada and in Geneva, Switzerland, and is a consultant to the International Council of Nurses (ICN). Julie also has years of experience teaching English as a foreign language (EFL) in addition to coordinating an English department in a Swiss private school.

2 thoughts on “Hot chili for chilly days

  1. Hi Julie,

    My name is Kat Smith and I work for One Green Planet. My job is finding vegan recipes from awesome bloggers like you to share with our 6+ million monthly users in order to help spread the word that plant-based eating can be fun and delicious! (I know, it’s a rough gig looking at gorgeous food blogs all day, but someone’s got to do it!)

    One of our main goals at One Green Planet is to get people to reduce their meat and dairy consumption because it’s the single most important thing one can do to positively impact the planet today. We do this by posting insightful articles and viral stories across various categories: Earth, Life, Food, Health, Recipes, etc.

    I was looking at your blog and was totally blown away by the innovative and fantastic looking recipes you’ve created. We were wondering if you’d be interested in sharing some of them on our site!
    If you’re interested, please reach out to me at ksmith@onegreenplanet.org. 🙂

    Best,
    Kat Smith

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