Tuesday, March 19, 2013

3-Bean Garden Chili

Recipe #102: http://www.calgaryherald.com/health/diet-fitness/Moroccan+chickpea+stew+three+bean+garden+chili+easy/7985185/story.html#ixzz2LedYZJgi

Since newspaper websites tend to change more quickly than some others, here's the recipe written out:

[Serves 8]
15 mL (1 tbsp) canola oil
500 mL (2 cups) chopped onion (I used 1 medium yellow and 1 small yellow which equaled 2 cups)
3 cloves garlic, crushed (I minced, poorly)
375 mL (1.5 cups) diced red bell pepper (I just diced 1 red pepper)
375 mL (1.5 cups) diced green bell pepper (I diced 1 yellow one. Yellow is prettier than green. I'm not making Christmas chili here, people.)
2 cans (each 796 mL/28 oz.) diced tomatoes (I used 1 can regular diced and 1 can diced with Italian spices)
1 can (540 mL/19 oz.) kidney beans, drained and rinsed well
1 can (540 mL/19 oz.) black beans, drained and rinsed well
1 can (540 mL/19 oz.) chickpeas, drained and rinsed well (I substituted white beans to increase the odds of the Meatatarian eating this vegetarian recipe. He suffers through the carrots, but refuses to eat chickpeas.)
250 mL (1 cup) chopped carrot
125 mL (1/2 cup) corn kernels, fresh or frozen (I used a 341 mL/12 oz can of peaches and cream corn, drained. Fresh corn is NOT in season here at the moment.)
30-45 mL (2-3 tbsp) chili powder (I used 2, not 3, and my chili has a bit of kick)
30 mL (2 tbsp) unsweetened cocoa (I used some organic stuff we have)
2 mL (1/2 tsp) cinnamon
1 mL (1/4 tsp) cayenne pepper, or to taste (turns out they don't mean you should taste the cayenne straight up. They mean taste it in your chili.)
30 mL (2 tbsp) tomato paste (I used 2 heaping tablespoons)
Freshly ground black pepper, to taste (or grind until you feel like stopping)
Fill me up, buttercup!
In a large saucepan, heat oil over medium heat. When pan is hot, add onion and saute for 8-10 minutes (if you are using our stove, you will notice the onion starting to turn brown and smoke at about the 7 minute mark so you'll turn the heat down a little - or shrug and carry on). Add garlic and bell peppers and saute for 2-3 minutes. Add tomatoes, kidney beans, black beans, chickpeas (or whatever you substituted in the bean selections), carrot, corn, chili powder, cinnamon, cocoa, cayenne pepper and tomato paste (I don't understand why they don't just write "add everything else except the black pepper"). Stir to combine. Season with black pepper. Cover and bring to a boil; reduce heat and simmer for 35 minutes (at which point your carrots will still be kind of crunchy even though you sliced them very small and thinly so next time, you will saute/cook them with the onions or the peppers, at the beginning of the recipe.)

This fibre-rich recipe will fill you up for any meal. In fact, after eating a LOT of it recently, I wrote a haiku about it today:
Fibre overdose
I will pay for this later
Exploding colon

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