There is nothing like a bowl of hot soup or chili on a cold night… The recipe below is very easy to follow and requires minimum preparation. Anyone can make it!!! Go ahead and indulge yourself with this delicious bowl-full of healthy nutrients and amazing taste. Your body and your taste buds will be grateful.
Fat Free Vegan Chunky Chili
- 1/4 cup water to saute veggies (learn how to, click on the link)
- 2 cups chopped onion (1 large or 2 smaller onions)
- ½ cup chopped yellow bell pepper
- ½ cup chopped green or red pepper
- 3 minced garlic cloves
- 1 ½-2 tbsp chili powder
- 1-3 tsp ground cumin
- 1 tsp dried oregano
- 1 ½ tsp sea salt (or to taste)
- ½ tsp black pepper
- 2 chopped zucchini or yellow squash (optional)
- 2 (16 oz.) cans stewed or diced tomatoes, un-drained (if possible, sodium free)
- 1 (14-16oz.) can* black beans, rinsed and drained
- 1 (14-16oz.) can* kidney beans, rinsed and drained
- 1 (14-16oz.) can* pinto or great northern beans, rinsed and drained
- 2-3 cups of water, or more, if you like your chili more liquid
- Preheat skillet
- Add onion, bell pepper, zucchinis and garlic
- Sauté with water 3-5 minutes
- Add salt and remaining spices
- Add drained beans and un-drained tomatoes and water (feel free to add more water)
- Bring to boil
- Reduce heat to medium-low and simmer 20-30 minutes
- Garnish with cilantro, dill or chopped green onion (or all at the same time!)
- Add a spoonful of Toffuti vegan sour cream, if desired (this, however, will make the dish no longer fat free)
*A Word About Canned Beans
Although canned goods can be very convenient, most are not prepared using best practices. A lot of the can linings have chemicals in them, yes, even the organics; not to mention that canned foods, since it is prepared foods, are more expensive than making the same foods at home for minimal cost.
I prefer to cook my own beans. It saves me money, while also giving me the peace of mind that no chemicals go into my body.
Preparing beans at home is easy! Buy your beans in bulk. Before cooking the beans, to reduce cooking time and the “gas” effects, soak them overnight, covering with water, or for a few hours, rinsing a couple of times in between, if you can, and changing water. Having soaked beans, rinse them thoroughly (this will wash off the protective enzymes that have been protective beans until the moment they were soaked, thus also reducing the “gas” causing effect), place them in a pot, cover with water, add a couple of bay leaves, and a piece of kombu (both also reduce the “gas” causing effect), cover and bring to boil. When beans begin to boil, make sure to remove the white foam which will form on top–yet, another step to make beans easier to digest. Cook until desired tenderness achieved.
I normally cook several cups of beans at a time, and a couple of different varieties. The ones that I do not use immediately either get refrigerated or frozen (having cooled off first), for later use.
If you do decide to use canned beans/tomatoes, make sure to buy organic, sodium free, and sugar free (avoid that gas!) and check around to find the best options possible.
PS: If you are trying to avoid possible “gas” effects beans might cause, make sure to follow suggested steps and NEVER mix any high fiber foods (such as beans) with simple sugars. Following these steps you can be sure that the chili will not make you, or anyone around you, feel uncomfortable.