Meatless Half-Hour Chili


This is a family favorite—updated a bit.  You will not miss the meat in this chili as Bulgur adds texture to the (mildly spicy) mixture of vegetables and beans.

1 Tablespoon olive oil

3-4 teaspoons chili powder

1 teaspoon ground cumin

3 onions, chopped

2 cloves garlic, minced

1 tablespoon minced jalapẽno pepper or

for less heat and more flavor substitute poblano pepper, to taste

1 carrot, graded

1 28-oz can and 1 14-oz. can organic tomatoes, chopped with their juices (I use the roasted tomatoes which are delicious, if you can find them.)

1 teaspoon brown sugar

1 piece Seaweed, such as Wakame*

2 15oz. can red kidney beans, drained and rinsed

1/3-1/2 cup fine or medium grain bulgur

½ cup low yogurt

1/3 cup chopped scallions

¼ cup fresh cilantro or parsley

 In a Dutch oven or a large saucepan, heat oil over medium heat, add spice and sauté for 1-2 minutes—(this intensives the spices) until they are fragrant.  Add onions, garlic, carrots and pepper.  Sauté for 5-7 minutes—until the onions and carrots are soft. Add tomatoes with their juice and the teaspoon of brown sugar. Toss in your Wakame. Cook for 5 minutes over high heat.  Stir in beans and bulgur, and reduce heat to low. Simmer the chili uncovered for 15 minutes, or until thickened. Serve with a dollop of yogurt, scallions and cilantro or parsley on the side.

*In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

Adapted from Eating Well, 1992

Practice Cooking? Stretch Yourself to Try Something New this Weekend!

Make it your own--practice cooking.  Organic and Healthy right from your own kitchen!

Make it your own–practice cooking. Organic and Healthy right from your own kitchen!

The music moved through me.  Classic Queen playing, the volume up–and heading into the kitchen to be creative.   This was a new recipe for me, but I thought only just to make it before sharing.  It was quick to make and I enjoyed every bite. (work well done–right?) Huevos Rancheros is something that would be great to serve for Sunday brunch–filling and satisfying and a break from the regular Sunday fare of bacon and eggs and toast.

Chef notes . . . I placed the black beans in a sauce pan rather than just sliding the black bean mixture aside as noted in the recipe below.  I liked the simplicity but chose to add onion, and 2 T. of poblano pepper that I keep frozen in my freezer.  If you are unfamiliar, they add flavor without adding heat.  Instead of the cheddar cheese, I crumbled organic feta goat cheese.  I found and used Mission yellow corn tortillas–because upon reading the ingredients list of many of the other varieties–all contained hydrogenated oil of some kind–and this is another word for trans fat and should not be in our food supply!* I also spooned the black bean mixture on top of the eggs–and served additional salsa on the side.  (Living almost 20 years in Texas, including El Paso, I grew fond of salsa with my eggs.)

Huevos Rancheros
Prep Time: 5 minutes
Cooking Time: 15 minutes

Fresh cilantro growing in my backyard was a nice addition.

Fresh cilantro growing in my backyard was a nice addition.

Yields: 2 servings
4 eggs
4 tortillas
1/2 cup cooked black beans
1/2 cup medium salsa
Possible Toppings:
grated cheddar cheese
chopped scallions
chopped parsley or cilantro
tofu or almond milk cheese
1. Heat tortillas in oven or toaster just until soft.
2. Warm salsa and black beans in a nonstick pan.
3. Move to one side. Crack eggs and cook 3-5 minutes to desired firmness.
4. Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans
onto the tortillas.
5. Repeat with remaining eggs.
6. Garnish with your choice of topping

*From the New York Times–an Editorial published June 25th, 2005

“As things now stand, the FDA acknowledges that trans fats are unhealthy at any level, and yet maintains that the partially hydrogenated oils that contain them are basically safe.  The agency can’t have it both ways.”

Be Well, and in Love and Light,


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