I am calling this chili recipe Dreamin’ In Health Three Bean Chili because I added onions, mushrooms, spinach and peppers and threw the oil included in most vegan chili recipes out the window. Okay, I didn’t actually have oil to throw out my window, but if I did have oil and I didn’t care about the environmental consequences of throwing oil out of my window, I would have indeed done that and it would have been really fun.
Lack of oil throwing aside, this recipe is proof that water sautéing of vegetables works just as well as sautéing vegetables in oil. If you are wondering why I don’t like oil and use it sparingly in my life/cooking, then please CLICK HERE. Long story short, oils of any kind are high in calories and very low in nutrients (yes, even olive and coconut oil!). They don’t contain any fiber and if you are trying to lose weight, this means that they are even more of a no-no. For a more scientific, in-depth explanation about why oils are not ideal health foods CLICK HERE. This post focuses on olive oil, but the same is true for ALL OILS.
However, this post is not about oil or whether or not I would ever throw it out of my window if I possessed a bottle, this post is about my chili recipe. Behold chili recipe:
Ingredients (makes 6-8 servings):
1 can black beans
1 can red kidney beans
1 can white cannellini beans
1 large onion, chopped
1 red pepper, diced
1 orange pepper, diced
2 cups raw mushrooms of choice, sliced
3-4 cups raw baby spinach (the more the better!)
1 cup low-sodium tomato sauce
1 cup low-sodium veggie broth
1-2 teaspoons chili powder (depends on your spice preferences)
2 tablespoons garlic powder
2 teaspoons ground cinnamon
3 tablespoons Dr. Fuhrman’s MatoZest (or other vegetable seasoning like VegeBase)
Yay for no salt in this recipe! I like my low blood pressure.
1) Chop all veggies and listen to music. Music listening is optional. In a heavy-bottomed pot, saute the chopped onion in 1/2 cup of distilled water or more as needed. Add cinnamon, garlic powder and chili powder now and stir in the spices well with the onions. Adding in these spices early helps their flavor distribute richly and evenly in the final dish. Stir the onions every so often so they don’t burn.
2) After the onions soften, add veggie broth, the chopped peppers, sliced mushrooms and raw baby spinach and cook them until the spinach wilts. Don’t forget to add the veggie broth here. Liquid is important!
3) Rinse and drain all the beans, and then add them to the pot. Add the tomato sauce now too and stir baby stir.
4) Add Dr. Fuhrman’s MatoZest now and any other spices you would like to use. Jalapeno or cayenne pepper are recommended for those who like their food extra spicy.
5) Turn the heat to medium and let the chili simmer. After five minutes or so the chili will be ready to eat, although the longer you let it simmer, the better (a half hour to an hour of simmering on low heat notably deepens the flavor).
Hooray! Now it is time to eat. I hope you are hungry!