Super Healthy Vegetable Two Bean ChiliPosted: January 3, 2012
Ok, so the title may not make you want make it. Healthy? Blah. But this is good. And Healthy. And Easy. And perfect if you are the type to do a food cleanse, but still like to eat. I don`t do food cleanses anymore, but healthy eating is always a good thing. This is definitely healthy and is pretty unprocessed. This comes together pretty quick, and you can either do a slow cook, or get it done in about a half an hour. This was done slow.
What I used:
1 Large Carrot
2 Medium Stalks Celery
1 Large Onion
8 Cloves Garlic
1 Jalapeno Pepper
1 Red Pepper
3 Cubanelle Peppers. If you can`t get use 2 green bell peppers (or orange or red or yellow.)
1 1/2 Yellow Summer Squash (I just chopped it all and set aside the additional to use in something else later this week)
2 15 oz cans of drained and rinsed beans. I used Black Beans and Garbanzos, use what you like, or swap in lentils.
2 28 oz cans of Fire Roasted Tomatoes, use either whole or diced. If using whole, use a scissors to break them up either when you add them.
Approx 6oz Red Wine
1 Chipotle Pepper and 2 tablespoons of the adobo sauce it is packed with.
About a tablespoon Olive Oil
Approx 1 tablespoon Crushed Red Pepper Flakes
Approx 2 tablespoons Cumin
2 Bay Leaves
Approx 1 tablespoon Chili Powder
Approx 1 tablespoon Spanish Smoked Hot Paprika
Sea Salt, Pepper
Tabasco – I used both regular and the smoked
Chopped Cilantro and Scallions for garnish.
If you want to add dairy, you could garnish with some shredded cheese and plain yogurt or sour cream.
What I did:
Peel and dice the carrot, onion, celery. Mince the garlic. In a large cooking vessel, like an enameled dutch oven or stockpot, add the crushed red pepper and a tablespoon of the cumin and let dry roast while you heat the pan. Add the olive oil heat to shimmer. Add the chopped veg, bay leaves, salt, pepper, chili powder and paprika and let sweat on low for about ten minutes.
While it sweats, dice the summer squash and peppers.
By the time you are done chopping, the initial veg should be sweated down and onions becoming translucent. Add the squash and peppers now and another tablespoon of cumin and some Tabasco.
Let this cook down for another 7 minutes or so.
Meanwhile, drain and rinse the beans. Open the tomatoes.
Veg is pretty sweated. Taste it and adjust the seasoning if needed. Add the beans, tomatoes, chipotles/adobo and wine. bring to a simmer on medium and taste it again. If it needs anything – add it. Mine was fine.
Put on low and cover partially. Cook for 30 minutes to 2 hours. I cooked mine for about 2 hours.
In the meantime, get your garnish ready – I had chopped some scallions earlier so I just had to chop some cilantro. I also had some cornbread that I had made earlier and froze, so I thawed and reheated it.
- Southwestern Hash – Ellie Krieger (bookcasefoodie.wordpress.com)
- Black Bean and Rice Enchiladas (themagnoliacafe.wordpress.com)