Have you resolved to eat more veggies in 2014? Get started with this slow-cooked chili full of kale, edamame, and yams.
It’s Meatless Monday, and we’re waving goodbye to heavy holiday fare. With stuffing and chocolate (so much chocolate!) already seeming like a distant memory, I’m excited to sup on some nourishing soups and stews.
Hearty vegetarian recipes don’t get much easier than this chili. Simply place ingredients in a slow cooker and go on with your day. Come dinnertime, you’ll have a meal that’s as healthy as it is colourful.
Vegetarian Chili with Jewel Yams (From Irene McGuinness’s “Slow Cooking”)
1 red onion, chopped
4 garlic cloves, chopped
1 Tbsp (15 mL) chili powder
1 Tbsp (15 mL) ground cumin
2 tsp (10 mL) unsweetened cocoa powder
1 tsp (5 mL) salt
1/2 tsp (2 mL) crushed red pepper flakes
1/4 tsp (1 mL) ground cinnamon
Freshly ground black pepper
28 oz (796 mL) can diced tomatoes and juice
1 dried ancho chili or canned chipotle chili in sauce, minced
19 oz (540 mL) can black beans, rinsed and drained
2 cups (500 mL) peeled and diced yams
1 cup (250 mL) water
1 cup (250 mL) frozen edamame beans
2 cups (500 mL) finely shredded kale
2 Tbsp (30 mL) fresh lime juice
1/2 cup (125 mL) low-fat plain sour cream or plain, thick Greek yogurt
1/2 cup (125 mL) thinly sliced green onions
1 lime cut into wedges
Organic corn tortilla chips
In 4 to 6 L slow cooker, combine onion, garlic, and seasonings. Add tomatoes and chipotles and stir together to evenly disperse seasonings. Fold in black beans and yams and add water. Cover and cook on low for 7 to 8 hours or high for 4 hours.
Stir in edamame beans, kale, and lime juice. Cover and continue to cook on high for 30 more minutes or until beans are hot.
Ladle into bowls and top with a dollop of sour cream or yogurt, green onions, and wedge of lime. Serve tortilla chips or wedges of corn bread for dipping.
Serves 6 to 8.
Each serving contains: 249 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 46 g total carbohydrates (6 g sugars, 14 g fibre); 384 mg sodium