Vegetarian Chili
Chili dishes usually have a protein source. We suggest textured veg. protein and / or shiitake mushrooms and/or firm tofu.
4 cups beans, cooked. Haricot, navy, pinto. We prefer organic beans we have cooked ourselves: we can make sure they are not over or undercooked. For speed used canned.
1 onion diced
1 carrot diced
1 stalk celery diced
1 small can tomato paste
6 cloves garlic
4 tablespoons olive oil
1 tablespoon hot chili powder
1/2 cup cilantro chopped
1- 2 cups water
salt pepper
Jalepeno pepper optional
protein
1 cup reconstituted textured protein and/or
2 cups shiitake mushroom tops diced and/or
1/2 - 1 cup firm tofu cut in 1 cm cubes.
In a heavy pot fry the onion in olive oil until soft, not burned. Add the tomato paste and cook at medium heat, stirring, for 2-3 minutes, until the paste is caramelising on the bottom of the pot. Add the crushed garlic and chili powder (and jalepnos, if desired), cook, stirring for 1 minute more.
Add the other vegetables, mushrooms/tofu/protein and 1 cup of water.
Simmer for 30 mins. stirring occasionally.
Add more water if it thickens too much. Just before serving add chopped cilantro.
Serve over Basmati rice. Garnish with chopped green onions and sprinkle of cilantro.
Add more anti-oxidants:
2 stems of chard, diced, added at same time as other vegetables.
Finely shred the chard greens and stir them into the chili 5 mins before the end of cooking time.
Health benefits
Beans: High soluble fibre: helps cholesterol pass through trhe bowel unabsorbed.
Carrot and chard: high anti-oxidant for heart, brain (alzheimer's), joints (arthritis).
Onions, celery: fibre, vitamins, anti-oxidants.
Tomata paste: lycopene - prostate, general anti-oxidant .
Shiitake mushrooms: fibre, protein, anti-cancer.
Olive oil: "good" oil. Free fatty acids, mono-saturated. Vitamin E. Lower LDL raise HDL.