Wednesday, February 15, 2012

Healthy on the Cheap!

One of my favorite things to do on a Sunday evening is make a huge pot of something on the stove, let it simmer and allow the warm, delicious smells fill up my apartment. 

I got this recipe from a Dr. Oz episode featuring plant-based nutrition...It's healthy, delicious and CHEAP.  The best part about it is that if you don't like something in here veggie-wise, you can just leave it out OR swap it for something you do like.  I am copying the original recipe...what I added or substituted in parathenses.  ENJOY!

Dinner: Beans and Greens Chili

1 medium yellow onion, chopped
2 medium carrots, chopped
3 ribs of celery, chopped
2 cups vegetable broth
2 (15 oz) can kidney beans, drained and rinsed  (1 15 oz. can white cannelini beans, drained and rinsed)
1 (15 oz) can chickpeas, drained and rinsed
1 (28 oz) can chopped tomatoes with juice
1 (6 oz) can tomato paste
8-12 medium baby bella mushrooms
1 (15 oz) can corn, rinsed and drained
2-3 tbsp chili powder  (a couple of shakes of crushed red pepper flakes)
1 tbsp freshly ground black pepper  (1/2 tsp freshly ground black pepper)
1 tbsp curry powder  (did not use; added 1 tsp kosher salt)
4 cups leafy green vegetables, chopped  (I used kale)

In a large soup pot over medium heat, sauté onions, carrots and celery in 1/2 cup vegetable broth for 5 minutes or until onions are translucent.

Add kidney beans, chickpeas, chopped tomatoes, tomato paste, mushrooms, corn, chili powder, black pepper, curry powder and remaining 1 1/2 cups vegetable broth. Stir to combine. Reduce heat to medium-low, and simmer for 40 to 50 minutes, stirring occasionally.

When chili appears soft, mix in leafy greens and turn off heat. Serve warm.

**Recipe courtesy of The Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever, M.S., R.D., C.P.T

No comments:

Post a Comment