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RECIPE: Chunky Vegan Chili Stew (Gluten Free, Oil Free)

Warm summer weather is synonymous with gearing up for backyard barbeques which means loads of hot dogs and ketchup. In fact, Americans eat nearly 20 billions hot dogs a year – mostly during July 4th festivities. This year, think about adding a healthy side dish to your summer spread to offset all those dogs! This chili recipe is vegan, gluten free and contains no oil. Its loaded with protein and fresh veggies you can grow in your own backyard.

Ingredients:

  • 1/2 celery stalk
  • 4 carrots
  • 1 onion
  • 5 cloves of garlic, finely chopped
  • 2 bay leaves
  • 4 cans diced tomatoes
  • 2 cans black beans
  • 1/2 cup frozen corn, thawed
  • 1/2 cup frozen edamame, thawed
  • 2 1/2 tbs. chili powder
  • 1/2 tbs. paprika
  • 1/4 tsp. cumin
  • 1/4 tsp. garlic powder
  • 1 cup water
  • salt and pepper

 

*Tip: If you do not have all of these chili spices on hand it can get pretty expensive buying them individually from the grocery store. Some markets, such as Sprouts and food Co-operatives, sell spices in bulk. Buying spices in bulk allows you to get just the right amount of spices needed for a recipe. Additionally, other larger super market chains, such as Ralph’s and Vons, will have most of these spices for $0.99 in the ethnic food section. This tip has saved me tons of money on spices and has allowed me to experiment with a lot more recipes (especially Indian dishes).

 

Directions:

1. Roughly chop the celery, carrots and onion.

2. Drain the liquid from one can of black beans into a soup pot and add 1/2 cup of water. Turn heat to medium high. Add the celery, carrots, onion and bay leaves.

3. Saute’ the vegetables for about 15-20 minutes, or just until soft. While sauteing, sprinkle vegetables with salt and pepper.

4. After the vegetables are soft remove the bay leaves and add the 4 cans of diced tomatoes, garlic and spices (chili powder, paprika, cumin, garlic powder) to the pot. Stir well and let simmer for 5 minutes.

5. At this point, add in both cans of black beans (one full and one strained). If liquid levels are looking low, add another 1/2 cup of water to the pot. Continue cooking at a simmer for 20 minutes.

6. After 20 minutes add the corn and edamame to the chili. Cook for another 5-10 minutes at a simmer.

7. When chili is done, take off the heat and serve. The chili can be served with toppings such as sour cream, cheese, green onion and red onion.

Serves: 8-10

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