By Jennifer Provenza at Good Food From The Heart
Whole food plant based, oil free, sugar free, gluten free, soy free
Lightly spicy and subtly sweet, this whole food plant based chili will knock your socks off! A mushroom and walnut “meat crumble,” nourishing beans, and tomatoes combine to create a filling, umami rich meal. Perfect with your favorite corn bread!
Comfort Food To The Rescue
Sometimes you just have a craving for that delicious, homemade comfort food that mom used to make. One of my favorites is chili. I love serving this on both cold winter nights and warm summer evenings al fresco. Chili is easy to make vegetarian, but most of the time it’s still full of oil. But, don’t worry, I got you. This chili is free of oil and sugar, but thanks to the mushroom walnut crumble, it’s still super stick-to-your-ribs filling.
This weekend I am taking my kids to see some extended family that we were not able to see for a long time. It’s a quick overnight trip, but I am really happy that they will get to see some of their relatives, even if only briefly. On weekends like this, it’s great to come home to some homemade chili for dinner. Luckily, this chili freezes easily, so it’s as simple as reheating on the stovetop and we can have a homemade healthy meal in minutes.
Ingredients
Mushrooms: I like to buy them pre-sliced because I’m lazy, but feel free to slice them yourself. Just chop them roughly because they are going in the food processor anyway. Use any variety you prefer, but I like to use Baby Bella.
Walnuts: If you are nut free, you could try substituting pumpkin or sunflower seeds, but I have not personally tried that. You could also omit them, but the texture will be different and the end result will be lower in protein and healthy fat. You could probably substitute another nut variety in a pinch, but walnuts will give you the proper texture. Almonds will be too crunchy. Pecans would work and so would cashews if softened in hot water first.
Bell Pepper: I like to use red bell pepper for the color and sweetness, but any bell pepper will work just fine.
Shallot: I find shallots milder than onions and they don’t bother my stomach the way onions do. You definitely could use onion instead if you prefer, though.
Smoked Paprika: This spice gives it a wonderfully smokey flavor, so I would try to use it if possible. Regular paprika won’t be the same.
Beans: I call for kidney beans and garbanzo beans, but feel free to substitute whatever beans you prefer.
Diced Tomatoes: After some experimentation, I prefer to use diced tomatoes in this recipe. Tomato puree or sauce is too thick and reminiscent of eating tomato sauce. And, whole or crushed tomatoes are too chunky for me. Go with your preference, however.
Liquid Stevia or Maple Syrup: I like a little sweetness in my chili, for contrast, but you may not, so feel free to leave it out. Liquid stevia will give you a calorie and sugar free option, but maple syrup works great too. I like to use Sweet Leaf brand.
How To Make This Whole Food Plant Based Chili
This chili is pretty quick and easy to make. Start by making the “meat crumble.” You will do this by combining the mushrooms, walnuts, bell pepper, shallot, and spices in the food processor. Pulse until you have a “meat crumble” type consistancy. Next, cook the mixture in a frying pan over medium heat. Use a few tablespoons of vegetable broth to keep the mixture from sticking to the pan. When the shallot is transluscent and the mushroom and bell pepper have cooked through, remove from heat.
Putting the chili together couldn’t be easier. Simply combine the rest of the ingredients with the meat crumble in a large pot. Personally, I think the subtle sweetness provided by the stevia or maple syrup is what puts this chili over the top. But you can omit it if you prefer. The cayenne pepper is also optional, depending on how spicy you like your chili. Cook over medium heat until the chili is boiling. Then cover, reduce heat to low, and simmer for about ten minutes. At that point, you will want to taste the chili and adjust the seasonings to your taste.
This chili goes absolutely perfect with my Healthy Whole Wheat Corn Bread and a tall, icy drink. Kombucha, hard kombucha, or cider would be some great options. You could also serve this chili over brown rice if you prefer. Either way, be sure to top with plant based plain yogurt and green onions. This freezes well and leftovers will keep in the refrigerator for several days.
Whole Food Plant Based Chili
Equipment
- Food Processor
- Large pot
Ingredients
Plant Based "Meat" Crumble
- 8 oz package sliced mushrooms
- 1/2 cup walnuts
- 1 red bell pepper diced
- 1 clove garlic
- 1 shallot diced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 2-3 tablespoons vegetable broth
Chili
- 2 28 oz cans diced tomatoes
- 1 can kidney beans rinsed
- 1 can garbanzo beans rinsed
- 1 can tomatoes and chili peppers (Rotel or similar)
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 teaspoon salt or to taste
- a dash ground pepper
- 1/2 teaspoon liquid stevia or 1 tablespoon maple syrup (optional)
- 1/4-1/2 teaspoon cayenne pepper (optional)
For Serving
- plant based unsweetened yogurt
- green onions diced
Instructions
To Make The "Meat" Crumble
- To the food processor, add the mushrooms, walnuts, diced bell pepper, shallot, and garlic. Pulse until the size of ground meat pieces.
- Add the mixture, along with the spices, to a frying pan along with a little bit of vegetable broth to keep it from sticking. Cook over medium heat until the mushrooms are cooked through, the shallot bits are transluscent, and the red pepper bits are soft. Set aside.
To Make The Chili
- To a large pot, add the "meat crumble," the diced tomatoes, the Rotel, the kidney beans, the garbanzo beans, and the spices. Add the liquid stevia or maple syrup. (If you don't want the subtle sweetness, skip this step). Add the cayenne pepper to taste. (It's already a little spicy from the Rotel, so if serving to kids, or you don't like much spice, I would omit.) Stir and, over medium heat, bring to a boil. Then cover and reduce heat to low, keeping the chili at a simmer. Simmer for ten minutes or so, then taste and adjust seasonings to your liking. Remove from heat and let cool a few minutes before serving.
- To serve, top with plant based yogurt and chopped green onion. This goes well with corn bread or could also be served over brown rice.
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