Sunday, February 20, 2011

Vegetarian: Tomato-less Chili

I had a request for tomato-free chili on the Savor and Nourish Facebook Page. I thought it would be tough to figure out how to replace this because it's usually the base of any chili that I make. After some quick internet research, I discovered that there's some serious debate over the definition of "chili". Some say it's pepper, onions, spice and meat. No beans. Some say beans are a must. But both sides agreed that real chili includes NO tomatoes of any kind. I was pretty shocked. Further research showed that the tomatoes can easily be replaced with a little broth.

I've included my recipe (Full Recipe) and a stripped down version below. I've included the stripped down version because you may have allergies to some of the veggies in the Full Recipe. The Basic Recipe only includes the essential ingredients.

When choosing a veggie broth, check the labels. I only found one brand (store-brand organic) that was free of tomato products.

When choosing tempeh, check the labels. Not all tempeh types are gluten free. Check the link below to see the brand and type of tempeh used in this recipe (this one is gluten-free).



Basic Recipe (untested)
2- 15oz cans beans
2 onions, chopped
3 cloves garlic, chopped 
2 tbs chili powder
1 tsp dried oregano
1 1/2 cups vegetable broth
3 tbs lemon juice
1/3 cup cilantro, chopped


OR

Full Recipe
(makes 5 servings)
(about 345 calories per serving)

8 oz tempeh (1 package), chopped into bite-sized bits 
2 tbs olive oil

1 red bell pepper, chopped
1 zucchini, chopped
1 yellow squash, chopped
2 onions, chopped
3 cloves garlic, chopped
2- 15oz cans beans (Kidney & Pinto), drained and rinsed
2 tbs chili powder
1 tsp dried oregano
1 1/2 cups vegetable broth
zest of one lemon
3 tbs lemon juice
1/3 cup cilantro, chopped

1.  Heat a large pot over medium flame. Add 1 tbs olive oil and tempeh. Cook tempeh until golden brown (about 5 minutes). Stir occasionally.

2. Add 1 tbs olive oil, pepper, zucchini, squash, onions, garlic. Cook 5 minutes.

3. Add beans and spices. Stir to combine.

4. Add broth. Bring to a simmer. Lower heat, cover, and cook for about 20 minutes.

5. Add lemon juice, lemon zest, and cilantro. Stir to combine. Cook another 5 minutes.

6. Enjoy!


1 comment:

  1. This sound and looks delicious! sometimes tomatoes in the chili would be too heavy on my stomach so this one is the keeper. Will try it soon!

    ReplyDelete