Latin America guide


 

Vegetarian Chili - Three Recipes for Healthful Meals the Whole Family Will Love

Chili seasonings bring out the best in
vegetables and beans; your family and friendsSalsa
will never miss the meat. You can improvise
with these recipes, using whatever type ofChopped  cilantro
beans you like, and adding or subtracting
other ingredients to match your personalRed,  green  and  yellow bell pepper slivers
preferences. You can always freeze any
leftovers.Easy  Veggie  Burger  ChiliGuacamole
4  frozen  veggie  burgersCooked  whole  grains
1  16-ounce  bag  frozen  pepper-onion  mixBottled hot pepper sauce10-12 servingsSquash
Chili
1  28-ounce  can  crushed  tomatoes
1  winter  squash,  about  2  pounds
1  16-ounce  can  pink  beans
1  large  onion,  chopped
1  16-ounce  can  chick  peas
1/2 pound mushrooms, quartered or cut in 1
2  cups  frozen  corn2"  pieces
1  tablespoon  mild  chili  powder4  garlic  cloves,  minced
1  teaspoon  ground  cumin1  tablespoon  mild  chili  powder
pinch  cayenne,  to  taste1  teaspoon  thyme
Cooked barley or other whole grains of your1  teaspoon  oregano
choiceBreak the veggie burgers into 1"
chunks. Combine them with all of the otherpinch  cayenne,  to  taste
ingredients in a large pot. Bring to a boil
and simmer 5 minutes or more, until ready to2  cups  bouillon
serve. Ladle over the cooked whole grains of
your  choice.6-8  servingsChafing  Dish Chili1  red  bell  pepper,  cut  in  1/2"  pieces
This recipe will serve a crowd; it's perfect1  can  small  red  or  pink  beans, drained
for a buffet, or just freeze the leftovers
for future "fast food" meals.2 large onions,2  cups  frozen  baby  lima  beans
chopped
2  cups  frozen  corn
2  green  peppers,  chopped
2  tablespoons  cider  vinegar,  or to taste
4  cloves  garlic,  chopped
freshly  ground  black  pepper
3  tablespoons  mild  chili  powder
Cooked barley or other whole grains of your
1  tablespoon  ground  cuminchoicePierce the squash with a knife in 2 or
3 places. Set in a microwave dish and
1/2  teaspoon  cinnamonmicrowave on high for 3 minutes. When cool
enough to handle, cut the squash in half and
1/2  teaspoon  cayenne  pepper,  or to tastescoop out the seeds. Return to the microwave
and cook about 8 minutes more, or until you
5  cups  bouillon  (or  bouillon  +  beer)can easily remove the flesh from the
skin.Meanwhile, bring the onion, mushrooms,
1  pound  green  lentilsgarlic, spices and bouillon to a boil in a
large pot. Reduce the heat and simmer 5-10
1  cup  uncooked  bulgurminutes or until the onion is softened. Add
the squash flesh, cut in chunks, along with
2 28-ounce cans Italian plum tomatoes,the red pepper, pink beans and lima beans.
undrained, broken upCombine all ingredientsReturn to boiling, reduce the heat and simmer
in a large pot and bring to a boil. Reduce5-10 minutes more, or until the lima beans
the heat and simmer, stirring occasionally,are cooked. Stir in the corn and vinegar and
30-40 minutes, until the lentils are tender.adjust the seasonings. Serve over cooked
Turn off the heat and let it sit until readywhole grains.6-8 servingsRead my Good Food
to serve (or make ahead andBook FREE, with 100 healthful recipes.Dr.
refrigerate.)Reheat and transfer to a chafingGabe Mirkin has been a radio talk show host
dish or other buffet serving dish. Surroundfor 25 years and practicing physician for
with mugs or small bowls with handles, andmore than 40 years; he is board certified in
your choice of:Optional servingfour specialties, including sports medicine.
accompanimentsRead or listen to hundreds of his fitness and
health reports at weekly newsletter on
Fat-free  sour  creamfitness, health, and nutrition.



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