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Liz’s Definitely Delicious Vegetarian Chili

rsz_veg_chiliYour homework assignment for the weekend is to make this chili. It’s nutritious and definitely delicious! Best of all, even though it’s vegetarian, the portobello mushrooms it contains give it a rich, meaty-like taste and texture. The corn adds a touch of sweetness. Everyone who’s tried it, has given it two thumbs up. Be sure to let me know how it rates for you! Enjoy!

Prep Time: 20 to 30 minutes
Cook Time: 4 hours

Serves 6

Ingredients:

3 tbsp (45 mL) extra virgin olive oil
2 medium red onions, chopped
4 large portobello mushrooms, diced (about 4 cups diced/1 L)
2 tbsp (30 mL) chili powder
2 tsp (10 mL) cumin
2 tsp (10 mL) dried oregano leaves
½ tsp (2.5 mL) paprika
¼ tsp (1 mL) crushed red pepper flakes
3 cloves garlic, minced
2 cups (500 mL) corn (fresh, frozen or canned – drain if canned)
2 cans (28 fl oz/796 mL) diced tomatoes, no salt added (plum tomatoes recommended)
1 can (19 fl oz/540 mL) black beans, no salt added (drained and rinsed)
1 can (19 fl oz/540 mL) kidney beans, no salt added (drained and rinsed)
1 tbsp (15 mL) maple syrup
1 tbsp (15 mL) Worcestershire sauce
1 tsp (5 mL) salt
1 cup (250 mL) fresh, chopped cilantro (optional)

Please note:  I like to dice the mushrooms into fairly small pieces, so they become more like a meat replacement.  If you like your chili extra spicy add ½ tsp crushed red pepper flakes (instead of ¼ tsp).  Lastly, I’ve found that canned plum tomatoes taste better than regular canned tomatoes.  San Marzano tomatoes, a variety of plum tomatoes, are especially tasty.  This is what I buy when making this recipe (they don’t come pre-diced, so I just use a hand-held blender and blend all the tomatoes until smooth).

Directions:

1. Add the extra virgin olive oil and chopped onion to a large pot over medium heat. Sauté the onion until softened, about 3 to 4 minutes. Add the diced mushroom and sauté for another 3 to 4 minutes. Add the chili powder, cumin, oregano, paprika, red pepper flakes, and garlic. Sauté for 1 minute more.

2. Add the corn, tomatoes, black beans, kidney beans, maple syrup, Worcestershire sauce, and salt. If using canned tomatoes or beans that contain added salt, extra salt may not be necessary.

3. Bring to a boil. Reduce the heat and simmer at at the lowest heat, uncovered, for at least 3 to 4 hours, until nicely thickened (remember you want chili, not soup!). Stir regularly while cooking. If using cilantro, mix in just before serving.

4. Serve topped with freshly grated, parmesan cheese or shredded, old cheddar cheese. Put leftovers in the fridge and enjoy all week long.

Nutrition Per Serving (each serving is about 1¾ cups/435 mL): 402 calories, 8.5 g fat, 1 g saturated fat, 64 g carbohydrates, 15 g fibre, 17 g protein, 485 mg sodium

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Liz

2 Responses to "Liz’s Definitely Delicious Vegetarian Chili"

  1. Reply Dale Posted on March 20, 2015 at 11:08 am | Permalink

    Sounds amazing! Maple syrup? Love that! Can’t wait to give this a try!
    Thanks Liz!

    • Reply Liz Pearson Posted on March 20, 2015 at 12:01 pm | Permalink

      I tried this recipe with and without the maple syrup and trust me, that little dash of maple sweetness really makes a difference. Enjoy and let me know how it turns out!

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