Gluten free Vegetarian Chili that's Fast, Flavorful, and Protein Rich

The multilayered flavor of this vegetarian chili comes from basic pantry ingredients including vegetables and spices. This dish is simple and inexpensive to make, gluten free, vegan, and loaded with plant-based taste, protein, and fiber. Feel free to leave out or add additional vegetables or seasonings, and know any beans you like fit in well. The recipe is adaptable and forgiving so relax and have fun in the kitchen. 

The way this dish is set up now, it yields 4 large or 6 moderate servings. It contains approximately 10 g of protein in every portion, and makes great leftovers too. 

Ingredients

·       1 medium organic red onion, chopped

·       1 large organic red bell pepper, chopped

·       2 medium organic carrots, chopped

·       1 4 oz. can organic mushrooms chopped

·       1 ½ cups organic frozen corn kernels (defrost in refrigerator for a few hours)

·       4 squirts Braggs Liquid Aminos (or 2 tablespoons gluten free low sodium soy sauce)

·       2 large or 4 small cloves garlic chopped

·      3 tablespoons chili powder

·       2 teaspoons ground cumin

·        a few sprigs fresh oregano

·       1 small can (15 ounces) organic diced tomatoes with juice (I used fire roasted tomatoes)

·       1 can (15 oz.) organic black beans, drained

·       1 can (15 oz.) organic mixed beans, drained (the mixed beans I selected contained kidney, black, and pinto beans)

·       1 can (15 oz.) organic kidney beans, drained

·       ½  to 1 jalapeño pepper (use gloves to take out the seeds and cut in half, then chop fine) Omit this ingredient, if you like a milder chili or increase the amount if you like it hot)

·       1 cup water

·       1 bay leaf

·       1 to 2 teaspoons lemon or lime juice (use the juice you like best)

·       Garnishes can include: sliced avocado, guacamole, corn chips, scallions, radish, red onion, gluten free vegan cheese, nutritional yeast. 

What to Do:

      1.  In a large Dutch oven or other heavy-bottomed pot, put in chopped red onion and sauté dry over medium heat until soft (about 2 minutes). Add chopped garlic, red bell pepper, carrots, mushrooms, and stir. Continue to sauté  without oil by  adding a drop of water to fry pan. See more by clicking this link and going to step 2 (directions for browning onion and garlic without oil).

2.   Add chili powder, cumin, and a half to a whole (depending on how hot you like it) jalapeño pepper finely chopped. Stir until fragrant, which should take approximately 1 minute.

3.    Add three cans of beans, water, and bay leaf. If you'd prefer to use cooked dried beans, see how to prepare dried beans.

4.  Stir in canned or cooked dried beans to combine and let the mixture come to a simmer (covered). Add the diced tomatoes and juice. Cover and continue cooking, stirring occasionally. Reduce heat as necessary to maintain a gentle simmer. Cook for 25 minutes. Add corn kernels and lemon or lime juice and cook 5 minutes more. Correct seasoning by adding salt and fresh ground pepper to taste. Remove chili from the heat.

Gluten Free Mixed Bean Chili (Topped with Radish and Onion), Salad with White Bean Dressing, and Quinoa/Corn Chips

Serving Suggestion: This dish is hearty, filling, and tastes great. Place chili in colorful dishes and serve with sides of guacamole, salsa, and steamed brown rice. If you want to keep it real simple, mix cooked brown rice, salsa, and guacamole into chili for a flavorful meal!

Spicy Mixed Bean Chili and Brown Rice, Topped with Guacamole

Why not try this recipe too? Colorful-Tasty-Tucson-Tacos.

Please Note: I write and publish topics of interest for those who want to create and maintain a healthier lifestyle. My Website is www.nancyandreswriter.com. To see information about my writing services, details about the interactive self-care journal, Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss, and health tips and ideas visit often.

The quote for today follows:

Margaret Cousins, novelist. "Chili is not so much food as a state of mind. Addictions to it are formed early in life and the victims never recover. On blue days in October, I get this passionate yearning for a bowl of chili, and I nearly lose my mind."

Do you eat beans often? What are your favorites? Do you have a go-to chili recipe you'd like to share? Please let me know by commenting in the space provided below.

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Zucchini Lasagna That's Easy, Tasty, and Nutritious

In a food rut? My suggestion is to make Zucchini Lasagna, like I did this week. This gluten free plant-based dish is sure to perk up your taste buds. It's a simple-to-follow recipe that's delicious as all get out. Zucchini is featured in place of lasagna noodles. Tofu, which contains 8 grams of protein in every 3 oz. portion, also contains 15% of the RDA of calcium. What a nutritional punch.


No need to puzzle about handling tofu. The secret to making this bland tasting high protein ingredient flavorful is to season it well. Use plenty of spices and herbs that are customary to Italian-style dishes. Your meal mates and you will smile with glee. Although Zucchini Lasagna is low-carb, it's hearty and filling. It's the perfect dish to serve on the weekend, either for brunch or dinner. It serves 4-6 generous portions, with leftovers.

With no cholesterol and moderate cost to boot (organic tofu is approx. $1.50 lb.), this entree is healthy and economical.


Let it bubble away in the oven, while you read the Sunday paper, watch the game, or prep it a day ahead so the flavors meld. Allow a half hour prep time and an hour cook time. Whenever you decide to cook it, take it from me, it's fun to assemble, cook, and serve.

Now on to the recipe for Zucchini Lasagna

Ingredients:

1 14 oz.-16 oz. container firm or extra firm organic tofu that has been drained. Here's a simple way to drain the water out of a brick of tofu.

4 medium organic zucchini

2 15 oz. cans crushed, chopped, or diced organic tomatoes including juice

1 can (4 oz.) organic mushrooms or 1/2 cup fresh mushrooms chopped

1 medium chopped organic onion

5 fresh grated garlic cloves

1 cup fresh chopped basil (1/2 cup for sauce and 1/2 cup for tofu)
2 teaspoons dried thyme (half for sauce and half for tofu ) or 2 Tablespoons Fresh chopped thyme (half and half)
2 Tablespoons of fresh chopped sage (half for sauce and half for tofu) or 2 teaspoons dried sage (half for sauce and half for tofu)

1/4 cup fresh oregano (half for sauce and half for tofu)

Optional: Adding extra items to the sauce adds depth, increases thickness, nutrients, and calories: 1/2 cup fresh tomatoes, 1-6 oz. can organic tomato paste, 2 organic chopped carrots, 1 organic red pepper chopped, 1 teaspoon hot pepper flakes, bunch organic parsley chopped, rosemary, and other veggies or seasonings you enjoy.

What to Do:

1. Gather all ingredients including a 13"x9"x2 1/4" baking pan or similar. Preheat oven to 400 degrees Fahrenheit. Mash or chop drained tofu. 

2. Cut off end pieces of 4 medium organic zucchini and scrape clean. Slice each with a mandolin slicer or by hand. Make pieces about 1/8 " thick. Here's a photo to show you how 2 zucchini look, after they have been scraped clean, and the other two have been sliced thin.

3. Chop onion and grate garlic.  Directions provided in step 2 of this link explains how to grate garlic as well as brown garlic and onion without using oil. After onion and garlic are brown, put half into the tofu.


4. Put ingredients for the sauce (tomatoes, half the onion and garlic, mushrooms, and half the herbs and spices) in the same pot that you used to brown the onion and garlic. Blend them all. 

Note: I learned from my experience cooking this recipe the first time, to add an optional ingredient, a can of tomato paste to the mix. Two cans of tomatoes make a slightly watery sauce, one that is thinner than I like a sauce to be. I suggest you either pour off some of the juice from the tomatoes (it’s good to save the liquid for soup stock) or add a can of tomato paste to the ingredients above.

5. Spread a layer of tomato sauce on the bottom of the baking dish and put a layer of zucchini over it. 

One layer of tomato sauce on the bottom, layer of zucchini goes next

6. Spread the tofu mixture over that. Top with a third layer (zucchini layer). Top zucchini layer with the remaining tomato sauce. Grind on fresh pepper and salt to taste.

7. Cover with aluminum foil and bake in a 400 degree oven for approximately one hour or until zucchini noodles are soft, but not mushy. Test by seeing whether a knife will cut through a piece easily.

See how much fun it was to make? Only seven steps and you're done!

Zucchini Lasagna with Snap Pea Salad, Oil and Vinegar

For an added treat: Check out an original recipe that describes How-to-Make-Eggplant-Lasagna

Please comment below. Do you think you'll make this recipe? Can you offer ideas about other optional veggies that might be good to add? If you like what you see, please share the love. Thanks for the visit, and please come back again. 

The quote for today comes from Jane Velez-Mitchell. "Cholesterol does not exist in vegetables. Vegetables do not clog arteries." 
Read more at: https://www.brainyquote.com/quotes/quotes/j/janevelez641583.html

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Smoky Vegan Split Pea Soup

For a flavorful fall or winter supper, ladle out steaming cups or bowls of smoky vegan split pea soup. It's hearty, delicious, nutrient rich, yet doesn't contain fat or cholesterol.

Prepare it when you know you'll be home for a few hours, whether that's on the weekend or early in the day. Let the soup simmer on the stove, while you work from home, do household tasks, read, jog on a treadmill, or watch TV. 

This recipe goes a long way. It serves at least eight people, and is so versatile. It's great for lunch, dinner, or even as a low-cal snack. Savor its flavor again during the week. This is a simple way to cut down on meal prep time, save energy, and money to boot.

Smoky vegan split pea soup is an economical meatless meal that tempts your taste buds, as 1 pound of organic dried split peas cost approximately $2.99 a pound. Conventional dried peas are approximately $1.99 a pound. Use the seasonings and veggies you already have on hand, and you can whip up a meal you and your brood will love for pennies on the dollar.

Smoky vegan split pea soup is a nutrition star. It fulfills a big chunk of the daily requirement for protein, fiber, complex carbohydrates, vitamins, and minerals. This soup is a good source of fuel for your body without added fat. Leftovers freeze well, and eating it when its defrosted and heated prevents food waste too.

One Cup of Homemade Smoky Vegan Split Pea Serves Up:

*Hearty Taste from a Health Promoting Legume that's available throughout the year

*50 percent of the RDA of Vitamin A to help support eye health

*39 percent of Manganese, a mineral that helps maintain strong teeth and bones

*31 percent of B 1 (Thiamine), a b-complex vitamin that helps our bodies produce energy, supports the nervous system, and helps prevent digestive and memory problems

*23 percent of the RDA for B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin

*20 percent of the RDA for Potassium to help build muscle and process carbs for energy

*33 percent of the RDA of Protein at 7 grams per serving



*39 percent of the RDA of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy

*Good Source of Soluble and Insoluble Fiber, at 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders

*A Complex Carbohydrate with approx. 40 carbs per cup. 



* Its glycemic index number is low, but if you want to decrease the glycemic index number further, replace the russet potato in the recipe with parsnip.

Note: Check out this link and scroll down to the section for vegetables to find the "pea" glycemic index number Glycemic Index Chart and Glycemic Load for 100 foods.

*Big flavor, yet is a Low Calorie Meal, at approximately 115 calories per cup

*A Non-fat Recipe that contains Zero Cholesterol

Now, on to the recipe...

Ingredients:

1 pound organic dried green split peas
8 cups water
2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 small organic chopped russet or sweet potato (lower the glycemic index rating and use chopped parsnip instead)
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano

4 cloves organic garlic that has been minced
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon pink salt
4 teaspoons Braggs Liquid Aminos (or gluten free low sodium soy sauce)
optional ingredients: freshly minced dill, sun-dried tomatoes, fresh parsley, croutons 

Note: I always use organic ingredients when available, because organic means produce and seasonings aren’t genetically modified, aren't sprayed with chemicals, and aren't grown in soil that contains chemical fertilizers.


Note: No need to get overwhelmed by the long list of ingredients. All veggies can be chopped in a food processor. To keep additional prep simple, when herbs or spices mentioned above aren't in your pantry, use a substitute. Seasoning blends like 21 Seasoning Salute works well. Avoid trips to the market, and use what's in your house already. Incorporate veggies like shallots, leeks, scallions, mushrooms, red pepper, cabbage, turnip, and other varieties of squash. The more the merrier. When you add extra veggies, it makes the soup taste more full bodied and yummy. 

What to Do:

1. Soak split peas for at least 8 hours in enough water to cover by 2 inches. Use at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.

2. Cook peas in 8 cups of clean water on high until boiling. Add bay leaf, minced garlic cloves, and chopped onion. Lower heat to medium. Cook for one hour, stirring occasionally. 
3. Add the other dry spices and fresh veggies and lower to simmer. Cover and continue cooking, until peas and veggies are tender and partly mushy (anywhere from 1/2 hour to an hour). Don't forget to stir every 10 or so minutes to avoid soup from overflowing or sticking to bottom of the pot. If you decide to add additional veggies, use an extra cup of water for each veggie you include. Season accordingly. Add fresh snipped herbs a few minutes before you're ready to take the pot off the stove.
4. Remove soup pot from heat. Put on a cutting board or other heat resistant surface. Use an immersion blender or food processor to puree soup until it is blended to a consistency you like. 

In my house, we like thick yet smooth soup.

Smoky Vegan Split Pea Soup with Smoked Paprika and Basil Garnish

Serve it with gluten free flax seed crackers, or with a slice of toast with almond or peanut butter. At other times, we combine it with leftover rice, quinoa, or barley. We warm it up by pouring it directly into the soup, for a terrific one dish meal.

Enjoy the Homemade Goodness of Smoky Vegan Pea Soup, an unprocessed whole food with no additives or preservatives, no refined sugar, low sodium, and no harmful ingredients added to bulk it up. Your meal mates will be delighted by its lively taste and so will you!

I'm glad you stopped by. Before you go, please take a moment to comment and then pin, stumble, or reshare the post (with my URL link included) on social media of your choosing. Sharing is caring and I appreciate your help in spreading the word about this blog.

Here's the quote for today:

"I live on good soup, not on fine words."  Moliere

Read more at: http://www.brainyquote.com/quotes/keywords/soup.html

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