Vegetarian Chili
Time Required: 20 (35 min. total)

This can be as mild or spicy as you want it to be by using anywhere from one-half to two jalapenos.  If you have any leftover, cooked brown rice throw it in and create a complete protein mix in one pot.  I was surprised by its rich color, and that one of our taste testers decided to eat three bowls for dinner!  My husband and I have been limiting our bread consumption, but I put out crusty bread with organic butter for the teenagers, or it goes well over wild rice.


1 onion -- chopped
3 garlic clove(s) -- crushed
1 bell pepper(s) -- cut 1/2" pieces
6 carrots -- srub under water and chop 1/2" pieces
15 oz(s) diced tomatoes -- or 1 lb. chopped romas
15 oz(s) pinto beans -- drained
15 oz(s) kidney beans -- drained
1-2 jalapeno pepper -- seeds removed, diced fine
2 tbsp cumin
1 lemon -- juice plus zest from whole lemon
1/4 cup(s) cilantro -- chopped
1/4 cup(s) sour cream -- optional topping


Prepwork:  Chop onion, pepper, and carrots.  Peel garlic cloves.  Mince jalapeno. Soak beans if not using canned.

1.  In large cooking pot, heat 2 Tbsp. olive oil and sauté onion; approx. 5 min.

2.  Add peppers, carrots and 1 c. water.  Stir and cook over medium heat until carrots can be pierced easily; approx. 5 min.  Crush garlic cloves and add along with all other ingredients up to and including lemon juice.  (Remember to add only one jalapeno until you have tasted it to check for heat level. Start with half of one if not sure!)

3.  Bring to a gentle boil,  then simmer (lowest heat) to let the flavors blend, approx. 15 min.

4.  Salt and pepper to taste. (I used 1/2 tsp. of each for yield of 4)  Serve in bowl with dollop of sour cream and sprinkle with cilantro.

OTL 2010

“Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”




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