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

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




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