Vegetarian Bean Chili

Prep Time: 10 minutes

Cooking Time: 20-30 minutes

Yield: 4 servings

 

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2-3 cloves garlic, minced

1 carrot, halved lengthwise and sliced

1 red, green or yellow pepper, chopped

1 teaspoon each chili powder, ground cumin, dried oregano

3 cups cooked red, black or kidney beans

1 cup spring water or vegetables stock

2 tablespoons organic tomato paste

1 teaspoon sea salt

 

Directions:

 1.  Heat the oil in a large heavy pan. Add onion and garlic and sauté until the onion starts to brown.

  2.  Add the rest of the vegetables, chili powder, cumin and oregano. Sauté for 5 minutes.

  3.  Slowly add the rest of the ingredients. Cover and simmer for 10-15 minutes.

  4.  Adjust the seasonings and serve.

 

Variations:

Add other vegetables like celery, zucchini or summer squash.

Skip the chili powder, use ginger instead to create a different taste.

Add fresh or frozen corn and you have a grain-bean combination in one pot.

Add cooked brown rice for a tasty rice and bean dish.

Hummus

 

Prep Time: 5-10 minutes

Cooking Time: 0 minutes

Yield: 3 cups

 

Ingredients:

2 cups canned chickpeas, or 1 cup of dried chickpeas that have been soaked, then cooked in pressure cooker

1-3 cloves garlic

3 tablespoons tahini

1/2 teaspoon sea salt

2 tablespoons olive oil (optional)

2 tablespoons lemon juice

1/2 cup or more spring water, use chickpea water

 

Directions:

       1. Place all ingredients in a blender or food mill and purée until creamy. It is easier to do it in several smaller

           batches.

       2. Add more garlic, tahini or lemon juice to taste.

       3. Serve with pita bread, crackers or crudités.

 

Notes:

Use 2 cups canned beans to save time.

 

Variations:

Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh vegetables.

Add fresh parsley to the blender for a lighter flavor.

Assortment Of Beans And Lentils In Hemp