Vegetarian Chili


Dec 27, 2019

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1 cup = 1 unit all 3 macro nutrients

Ingredients:

15 oz. can Dark Red Kidney Beans, drained, rinsed

1 cup Tomato Juice

1/2 cup uncooked Bulgar Wheat

1 cup Cooked Ground Tempeh*

2 Tbsp. EVOO

2 cups Yellow Onion, diced

6 tsp. Minced Garlic; divided

1 med. Carrot, peeled, diced

1 med. Stalk Celery, diced

1 med. Red or Green Bell Pepper, diced

2 tsp. Ground Cumin

2 tsp. Dried Oregano

1 ½ tsp. Kosher Salt, to taste

Shakes Morton’s Nature’s Seasonings (All Purpose LS Seasoning)

Pinch(es) Cayenne Pepper; go easy, you can’t go backwards!

Bottle or can of any Dark Beer

14.5 oz. can No-salt Added Diced Tomatoes

3 Tbsp. Tomato Paste (half of a little can)

Optional Topping Ingredients:

A dollop of NF Plain Greek Yogurt and/or

A pinch of Shredded Sharp Cheddar Cheese

Directions:

Step 1: To soften Bulgar, heat the Tomato Juice in a small dish in the microwave or on the stove top. When boiling add the Bulgar, cover and let stand for 15 minutes.

Step 2: Heat a medium sized skillet over med-high with 2 Tbsp. EVOO. When hot, add diced onion and half the garlic, and ground Tempeh. Stir a bit for 3 – 5 minutes. Add the Carrot, Celery, pepper, and seasonings. Sauté until the vegetables are tender.

Step 3: Using a Large saucepan or Dutch Oven, add all of the ingredients above (except remaining garlic), including the diced tomatoes and tomato paste. Simmer over low, stirring occasionally for 20 minutes. Add remaining Garlic now. Do a taste test to see if you need to adjust seasonings. Cook for at least 15 more minutes, or longer. Serve hot and with optional toppings. No more than one pinch cheese per bowl though.

Full Meal Portions:

2 unit Meal: 2 cups

3 unit Meal: up to 3 cups!

4 unit Meal: up to 4 cups!

5 unit Meal: up to 5 cups!

1 cup = 1 unit all 3 macro nutrients

Ingredients:

15 oz. can Dark Red Kidney Beans, drained, rinsed

1 cup Tomato Juice

1/2 cup uncooked Bulgar Wheat

1 cup Cooked Ground Tempeh*

2 Tbsp. EVOO

2 cups Yellow Onion, diced

6 tsp. Minced Garlic; divided

1 med. Carrot, peeled, diced

1 med. Stalk Celery, diced

1 med. Red or Green Bell Pepper, diced

2 tsp. Ground Cumin

2 tsp. Dried Oregano

1 ½ tsp. Kosher Salt, to taste

Shakes Morton’s Nature’s Seasonings (All Purpose LS Seasoning)

Pinch(es) Cayenne Pepper; go easy, you can’t go backwards!

Bottle or can of any Dark Beer

14.5 oz. can No-salt Added Diced Tomatoes

3 Tbsp. Tomato Paste (half of a little can)

Optional Topping Ingredients:

A dollop of NF Plain Greek Yogurt and/or

A pinch of Shredded Sharp Cheddar Cheese

Directions:

Step 1: To soften Bulgar, heat the Tomato Juice in a small dish in the microwave or on the stove top. When boiling add the Bulgar, cover and let stand for 15 minutes.

Step 2: Heat a medium sized skillet over med-high with 2 Tbsp. EVOO. When hot, add diced onion and half the garlic, and ground Tempeh. Stir a bit for 3 – 5 minutes. Add the Carrot, Celery, pepper, and seasonings. Sauté until the vegetables are tender.

Step 3: Using a Large saucepan or Dutch Oven, add all of the ingredients above (except remaining garlic), including the diced tomatoes and tomato paste. Simmer over low, stirring occasionally for 20 minutes. Add remaining Garlic now. Do a taste test to see if you need to adjust seasonings. Cook for at least 15 more minutes, or longer. Serve hot and with optional toppings. No more than one pinch cheese per bowl though.

Full Meal Portions:

2 unit Meal: 2 cups

3 unit Meal: up to 3 cups!

4 unit Meal: up to 4 cups!

5 unit Meal: up to 5 cups!