Serves 8
This chilli is a full-bodied vegetarian version that satisfies even the most devoted meat lover. The heat factor is medium-hot and can be adjusted, if desired.
1/4 cup (60 ml) extra-virgin olive oil
2 medium onions, diced
4 garlic cloves, finely chopped or grated
2 large red capsicums, cored, seeded and diced
2 medium zucchinis, diced
1 - 28 oz (800 g) tin tomatoes, with their juice
1 1/2 lbs (750 g) ripe tomatoes, diced
1 1/2 Tbsp (30 ml) chilli powder
3 tsp (15 ml) ground cumin
3 tsp (15 ml) dried basil
3 tsp (15 ml) dried oregano
2 tsp (10 ml) black pepper
1 tsp (5 ml) salt
1/2 cup (125 ml) fresh flat-leaf parsley, chopped
2 cups (500 ml) cooked kidney beans
2 cups (500 ml) cooked chickpeas
1 cup (250 ml) corn kernels, fresh or frozen
Juice of 1/2 lemon
In Dutch oven, heat oil over medium heat. Add onions, garlic and capsicum and sauté. After 5 minutes, add zucchinis and sauté for 5 minutes more or until zucchinis are tender and onions are wilted.
Reduce heat and add all tomatoes, chilli powder, cumin, basil, oregano, pepper, salt and parsley. Cook, uncovered, stirring often, for 30 minutes.
Stir in kidney beans, chickpeas and corn and cook for another 15 minutes. Add lemon juice. Stir well, taste and adjust seasonings to taste.
Each serving contains: 1202 kilojoules; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 43 g carbohydrates; 12 g fibre; 342 mg sodium
source: "Chilli", alive Australia #16, Winter 2013
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.