Vegetarian Chilli
Céline Turenne
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
