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Nutritional Value per 1-cup serving:

Calories: 256
Calories from Fat: 91
Total Fat: 10 g
Saturated Fat: 0 g
Total Carbs: 36 g
Fiber: 9 g
Protein: 7 g
Sodium: 577 mg
Cholesterol: 0 mg

Vegetarian Chili

YIELD: 12 x 1-cup servings
PREPARATION TIME: 90 minutes
COOKING TIME: 45 minutes

Details

Who doesn’t have a chili recipe somewhere in their cooking repertoire? The hearty dish warms you up from the inside, keeps you lean and will make plenty for leftovers. Vegetarian chilies are getting more and more popular, even with meat lovers, so try this veggie version from Tosca Reno’s Eat Clean Cookbook tonight.

Ingredients

• 2 Tbsp / 30 ml chili powder
• 1 Tbsp / 15 ml garlic powder
• 1 Tbsp / 15 ml ground cumin
• 1 tsp / 5 ml ground sage
• 1 eggplant, peeled, cubed and salted (see salting method below)
• 2 firm green zucchini, cubed and salted as with eggplant
• ½ cup / 120 ml best-quality extra virgin olive oil, divided
• 2 large onions, peeled and coarsely chopped
• 1 each red, green and yellow bell pepper, seeded and deveined, coarsely chopped
• 4 stalks celery, chopped, leaves included
• 1 cup / 240 ml flat beer
• Handful fresh basil, chopped
• Handful fresh oregano, chopped
• 2 x 6 oz / 175 ml cans tomato paste
• 2 cups / 480 ml peeled and coarsely chopped Roma tomatoes
• 1 tsp / 5 ml sea salt
• Freshly ground black pepper, to taste
• Juice of 2 fresh lemons
• ¼ cup / 60 ml unsulfured blackstrap molasses
• 4 cups / 950 ml kidney beans (any broad bean will do)
• 2 cups / 480 ml fresh or frozen corn kernels

Method for Salting Eggplant

Do not skip this step! Eggplant has a bitter component in its flesh that can be unpleasant. Peel and cube the eggplant. Place in a good-sized preparation bowl and toss with about 2 tsp / 10 ml of fine sea salt. Place in a bowl and let stand, covered, for about an hour. The bitter juice will collect in the bottom of the bowl.
Transfer the eggplant to a colander and rinse well. Dump the rinsed eggplant onto a clean kitchen towel and pat dry. The eggplant is now ready to use.

Method for Toasting Spices

In a small dry skillet, add chili, cumin, garlic and sage. Toast over medium heat until spices become fragrant and just begin to smoke, about 5 minutes.
Remove from heat. Set aside.

Preparation

Rinse cubed eggplant and zucchini and drain well. Place on a kitchen towel and pat dry.
Heat half of the olive oil in large frying pan or skillet. Sauté vegetables in batches, adding more olive oil as needed. Place vegetables in Dutch oven or stockpot as each batch is cooked.
When all vegetables are cooked, add beer, toasted seasonings, fresh herbs, tomato paste and tomatoes to pot. Stir.
Stir in sea salt, pepper, lemon juice and molasses.
Add beans and corn and simmer over low heat for 45 minutes. Skim any foam off the top of the chili.

Tosca's Tip

Serve over brown rice or with Super Simple Corn Muffins (see recipe on page 280 of Tosca Reno’s Eat Clean Cookbook) on the side. Garnish with fresh chopped green onion.

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