1 16 oz can low sodium black beans, drained and rinsed
3 cups cooked red quinoa
1/2 bunch cilantro, chopped
2 green onions, sliced
2 tbsp balsamic vinegar
2 tsp roasted ground cumin
2 tsp smoked paprika
4 tsp tamari
1-2 large leaves of swiss chard or kale chopped
1 large yam, baked or sliced and steamed
chili powder to taste
Herbamare to taste
Fresh ground pepper to taste
1 small avocado, chopped (omit if doing 2 week NO FAT plan)
1. Cook quinoa.
2. Cook or reheat cooked yams.
3. When quinoa and yams are almost done, sauté onions dry in a non-stick pan for 4-5 minutes until soft.
4. Add in garlic and bell peppers and sauté for another 2 minutes.
5. Add in black beans and quinoa and stir to heat through for 2-3 minutes.
6. Add in seasonings and swiss chard and stir to wilt.
7. Add in green onions and cilantro and stir.
8. Cut up yams into cubes and gently toss with hash to combine..
9. Season to taste with chili powder, Herbamare or salt and pepper.
10. Spoon into bowls and top with chunks of avocado and salsa if desired.
3 28-ounce cans beans of your choice (try a combination of pinto, pink, and black beans), drained and rinsed
1 28-ounce can diced tomatoes, with liquid
1 16-ounce can tomato sauce
1 to 2 jalapeño or other hot peppers, seeded and minced, or one 8-ounce can mild or hot chopped green chiles
1 tablespoon good-quality chili powder
1 Tbs unsweetened cocoa powder
2 teaspoons dried oregano
2 teaspoons ground cumin
Salt and freshly ground pepper to taste
Chopped ripe tomatoes for garnish
Chopped cilantro or parsley for garnish
Heat the broth in a large soup pot. Add the onion sauté over medium-low heat until translucent. Add the garlic and sauté until the onion is golden. Add the remaining ingredients except the last three. Bring to a simmer, then cover and simmer gently for 30 minutes, stirring occasionally, until the peppers are tender and the flavors have melded.
Season with salt and pepper, and adjust the other seasonings. If time allows, let the chili stand for up to several hours before serving. Heat through as needed.The chili should be nice and thick; if it has gotten too thick, stir in a cup of water. Serve in individual bowls, garnished with tomatoes and cilantro.
Add a cup or two of cooked corn kernels toward the end of cooking time
Add a medium or large firm-cooked sweet potato, peeled and diced
Add a diced zucchini or yellow summer squash about halfway into the cooking time
Serve with grated nondairy cheddar cheese on the side for garnishing individual servings
Put out extra “hot stuff” like minced fresh chili peppers, dried hot red pepper flakes, or hot sauce for those who like their chilies extra-spicy