Hello Monday! Invite more vegetable protein options into your life! This chili recipe contains Textured Vegetable Protein, often referred to as TVP. Be careful to buy organic TVP, remembering that soy is the most genetically modified food (94% of soy beans are from a GMO seed). The TVP gives the chili a meat look, which can work well for some who need a little tricking to move from carnivorous ways!
I added butternut squash to it as well, as you will see in the photo, just because I saw some in the vegetable drawer!
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| This is the beginning… |
Vegetarian Chili
2 T ghee or olive oil
1 onion, chopped (video ‘How To Chop an Onion’)
2 cloves garlic, chopped or minced (video ‘How To Mince Garlic’)
2 t ground cumin
2 t chili powder
1 red or green pepper, chopped
4 tomatoes, chopped or tinned tomatoes (approximately 1 1/2 cups)
Half of a zucchini
1 cup Textured Vegetable Protein
1 cup vegetable stock (optional)
1 1/2 cups kidney beans, drained only (video ‘How To Cook Beans’)
1 t salt
10 stems parsley, rinsed and chopped (video ‘How To Chop Herbs‘)
Pour the 1 1/2 cups vegetable stock and/or water over the TVP. Let it sit for 30 minutes while starting to cook the chili. Over a medium heat melt the ghee or warm the oil, and add the chopped onions. Cook for about 5 minutes, then add the garlic. Cook a further 4-5 minutes, watching that the onions do not burn. Add the spices, stir for 30 seconds, then add the peppers and zucchini. Start to cook the vegetables, turning them over to be well covered with the spices. After 5 minutes add the tomatoes. Bring to the boil. Once the tomatoes are boiling add in the kidney beans and the soaked TVP with all liquid. Return to the boil, then reduce heat to simmer. Let the chili cook for 40 minutes.
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| The middle… |
Turn off the heat, add the salt and the chopped parsley. Do not stir, just let it sit for about 10 minutes.
During this time cook the green vegetable that will accompany the dinner (in the photo is broccoli rabe).
Stir the chili, check the flavoring and adjust if necessary. Serve with a grain (we ate couscous) and the green vegetable.
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| And the end! |
Enjoy your Meatless Monday!
Cost (approximate numbers)
Onion – $.75
Garlic – $.25
Spices – $.25
Pepper – $1.00- $2.50
Tomatoes – $4.00
Zucchini – $1.00
TVP – $1.00
Kidney Beans – $.50 (cooked at home)
Parsley – $.50
Shanthi