4.2018

Zion Nat'l Park, Columbine

Chili, Veggie Style: perfect for a spring snow day meal!

At this past Friday evening’s cooking class at In the Kitchen, I shared with the students a favorite recipe of mine, adapted from the original Moosewood Cookbook. By adapted I mean that all the flavorful goodness is there, I’ve simply made it easier and less time consuming. By using canned beans and roasting the veggies, the stove/sauté time is taken out of the food prep, making this the perfect high-protein, nutrition-packed dinner for the busy person to enjoy and be nourished by. It’s fabulous as a leftover lunch, also!

VEGGIE CHILI

(adapted from the Moosewood Cookbook)

Ingredients:

  • 2 cans kidney beans
  • 1 ½ cup tomato juice
  • 1 cup uncooked bulgur wheat
  • 2 Tbs. olive oil
  • 2 cups chopped onion
  • 6 – 8 large garlic cloves, minced
  • 1 large carrot, diced
  • 1 large celery stalk, diced                                      
  • 2 small zucchinis
  • 1 large red, yellow, or orange pepper
  • 1 large can tomatoes
  • 2 Tbs tomato paste
  • 2 tsp. cumin
  • 2 tsp. basil
  • 2 tsp. chili powder
  • black pepper and cayenne, to taste
  • finely chopped purple cabbage (as a topping)

optional toppings:

  • finely minced parsley
  • grated cheese

Preparation:

  1. Add the chopped veggies, onion and half of the chopped garlic together in a baking dish; toss with olive oil, salt and pepper; roast for 20 minutes total at 350 degrees, turning the veggies over once, at the10-minute mark.
  2. While the veggies are cooking, heat the tomato juice to a boil. Add the bulgur to the pot, stirring it up well, cover, and let it sit for 15 minutes.
  3. In a large pot, heat the beans and the bean juice. Add in the rest of the minced garlic and let it simmer for a few minutes. Add the canned tomatoes and bring to a boil – just for a moment, then turn down the heat to medium-low.
  4. Add the tomato paste and let it completely mix in, stirring gently.
  5. Add the roasted veggies and bulgur. Add spices to your desired taste. You can add more tomato juice if you like a thinner consistency.
  6. The purple cabbage on top adds a lovely crunch and gorgeous color finish. Additional topping options are minced parsley and grated cheese. Yum!

 

"When my husband of 34 years died I lost my interest in cooking.  Instead I began relying on quick frozen organic entrees and dinners. After three years I decide to improve the quality of my diet, so I contacted Robin Mallery. Robin helped me create a more nourishing and healthful diet that took my busy teaching and consulting schedule into consideration.

It was a joy to work with Robin. She is knowledgeable, supportive, intuitive, and warm.  I highly recommend her as a Heart Healthy Coach.

Through lifestyle counseling, the sharing of her delicious and healthy family recipes, and an informative and fun "field trip" to a local whole food market, I have shifted to an eating plan that is healthy, delicious, and swiftly prepared. The key to swift and healthy meal preparation for me has been Robin's 90-minute Sunday afternoon food prep model, a strategy that assures quick and delicious high quality meals throughout the week. I consider my leisurely Sunday afternoon food preparation time as self-indulgent "me" time, and enjoy chopping, baking, and sauteing against the backdrop of classical music and a glass of wine.  I also love the fact that a nutritious and delicious dinner is ready when I walk through the door every night of my work week.  It's as if I finally have that personal chef I have always coveted, only it's me!"  ---Patricia J., Nevada City

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