Vegetarian Chili

 

Another Southwestern favorite, this chili is a popular request during lunchtime with a variety of optional accompaniments, including sour cream; grated cheddar, Cotija, and Monterey Jack cheeses; chopped green onions; and diced tomatoes. Serve yours with any of these options, or devise your own.

 

MAKES 4½ QUARTS; SERVING SIZE: 1 CUP

INGREDIENTS 

  • 1 tsp. Miraval Oil Blend (page 19) or extra-virgin olive oil
  • 2 c. chopped yellow onions
  • 2 c. chopped carrots
  • 1 c. chopped celery
  • ½ c. chopped red bell peppers
  • ½ c. chopped yellow or orange bell peppers
  • 1 Tbsp. minced garlic
  • 1 c. chopped yellow squash
  • 1 c. chopped zucchini
  • 2 c. one-inch broccoli florets
  • 1 c. fresh or frozen corn kernels
  • ¾ c. Basic Black Beans (page 14)
  • ¾ c. Basic Pinto Beans (page 17)
  • ¾ c. Basic White Beans (page 17)
  • 1 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 2 tsp. ground coriander
  • ½ c. tomato paste
  • 2 Tbsp. chopped fresh basil
  • 1 tsp. chopped fresh oregano
  • 5½ c. low-sodium tomato juice
  • 2 c. diced stewed tomatoes
  • 2 c. Vegetable Stock (page 24) or canned vegetable broth
  • 1 tsp. salt
  • ½ tsp. freshly ground black pepper

PROCEDURE

HEAT the oil in a large pot over high heat. Add the onions and cook, stirring, for 1 minute. Add the carrots and cook, stirring, for 1 minute. Add the celery and cook, stirring, for 1 minute. Add the bell peppers and cook, stirring, for 1 minute. Add the garlic and cook, stirring, for 30 seconds. Add the squash and zucchini and cook, stirring, for 1 minute. Add the broccoli and corn and cook, stirring, for 1½ minutes. Add the black, pinto, and white beans, chili powder, cumin, and coriander; cook, stirring, for 1 minute. Add the tomato paste and cook, stirring, until no lumps remain and it is well incorporated, 30 seconds. Add the remaining ingredients and bring to a boil. Reduce the heat and simmer until the vegetables are tender, 20 to 25 minutes.

REMOVE the pot from the heat, stir in the salt and pepper, and serve immediately; or cool the leftovers down in a shallow casserole dish as quickly as possible (needs to be chilled down below 45 F within 90 minutes) and then store covered in the refrigerator for up to a week.

CALORIES: 60; TOTAL FAT: 0 G; CARBOHYDRATE: 7 G; DIETARY FIBER: 2 G; PROTEIN: 6 G

This recipe is featured in Miraval’s Mindful Eating cookbook, which includes two hundred beautifully clean recipes and simple techniques for readers to use at home, allowing them to make smarter choices with a better understanding of portion size, ingredients, and cooking practices.

 

 

 

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