Tuesday, February 23, 2010

Vegan Chili and Cornbread 2/23

You don't need a slow cooker for this wonderful and easy chili. You just need to remember to start the beans early. This is not a very hot chili, rather it is rich and tomoato-flavored. The bulgar gives a texture very similar to ground beef.

Chili is vegan and vegetarian. Follow Alternate Step #2 to make it gluten-free.

Estimated Chili cost is $1.23 per serving with purely organic ingredients, or $1.00 per serving non-organic.

Cornbread recipe below is vegetarian, estimated cost is $0.35/slice (yields 9 slices).

I found a promising vegan cornbread recipe here and a gluten-free variation here, but I have not tried these (yet).

Vegan Chili (Cornbread follows below)
Serves 6.

  • 2 1/2 cups dry kidney beans, soaked at least 8 hours
  • 1 cup tomato juice
  • 1 cup uncooked bulgar wheat
  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 6 to 8 large cloves of garlic, minced
  • 1 medium carrot, diced
  • 2 teaspoons each of cumin, basil, and chili powder (more, to taste)
  • 1 1/2 teaspoons sea salt (more, to taste)
  • black pepper and cayanne, to taste
  • 1 medium bell pepper, chopped*
  • 1 can tomatoes (about 15 ounces)
  • 3 tablespoons tomoato paste (1/2 a small can**)
Optional toppings
  • Finely minced presh parsley or cilantro
  • Grated cheese (cheddar is best)
  1. Place the soaked beans in a large heavy pot, cover with water, and bring to a boil. Partially cover, turn heat down to a simmer, and cook until tender (about 1 1/4 hours). Add water as needed to beans stay covered. When done, drain off excess water and set beans aside. ALTERNATE: If you have one, and are not afraid to use it, cook beans in a pressure cooker instead for exactly 12 minutes (start timing only when fully pressurized).
  2. Heat the tomato juice to boiling. Add it to the bulgar in a small bowl, cover, and let stand for 15 minutes. Add this to the cooked beans.
    ALTERNATE: For gluten-free version, replace barley with 2/3 cup quinoa (rinse it first). Add 1 cup water with the tomato juice. Simmer for 15 minutes (will need to cook longer than barley).
  3. Heat the olive oil in a medium-sized skillet. Add onion, half the garlic, carrot, celery, and seasonings. Saute until all the vegetables are tender.
  4. Add the sauteed vegetables, tomatoes (with their juice), and tomato paste to the beans. Simmer over lowest possible heat, stirring occasionally, for 20 to 30 minutes or longer. After about 15 minutes, add remaining garlic. Taste to adjust seasonings, and serve hot. Don't forget to add your toppings!
Adapted (very slightly) from Moosewood Cookbook, by Mollie Katzen (1992 Revised Edition).


*Since bell peppers are out of season I used jarred Roasted Red Peppers, from Trader Joe's.

**NEVER ever store unused tomato paste in it's metal can after opening. Instead, spoon 1 tablespoon at a time onto a small square of plastic wrap, wrap up, take all the little tomato paste pockets and scoop them into one freezer storage bag then freeze until you need later.

CornbreadYields 9 slices.

I like my cornbread quite moist and just a little sweet. I have tried many versions, this is my favorite.
  • Butter for greasing the pan
  • 1 cup cornmeal
  • 1 cup flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup buttermilk or plain yogurt
  • 1 egg
  • 3 tablespoons honey
  • 3 tablespoons melted butter
  1. Pre-heat oven to 350 degrees F. Grease an 8-inch square pan (or a 9- or 10-inch cast iron skillet) with butter.
  2. Combine the dry ingredients in a medium-sized bowl. Combine the wet ingredients (including honey) separately. Stir the wet mixture into the dry, mixing just enough to thoroughly combine. Spread into the prepared pan.
  3. Bake for 20 minutes, or until the center is firm to the touch. Serve hot, warm, or at room temperature.
Adapted (very slightly) from Moosewood Cookbook, by Mollie Katzen (1992 Revised Edition).

No comments:

Post a Comment