Meatless Monday: Vegetarian Chili

The Studio (MDR) is inviting all of our fabulous clients to take part in the Meatless Monday movement.  Every so often, we’ll be posting delicious and easy vegan or vegetarian recipes for you to add to your healthy routine.  And we encourage you to share your own recipes as well by posting them in the comments section of our blog, www.thestudiomdr.wordpress.com

So, if you’ve never participated in Meatless Monday before, you may be asking yourself “why should I try this?” Our answer is that there are many benefits to going meatless one day per week.  Whether you choose to participate for your health, environmental reasons or simple to add variety to your diet, kids, men and women alike can benefit from reducing their meat intake. With that said, we want you to enjoy this recipe below for vegetarian chilli.

VEGETARIAN CHILI

It’s getting cold outside in Southern California (much less across the rest of the country), so warm up with this vegetarian chili!  Unlike most chili recipes, this one doesn’t take hours and hours to cook.  It packs a flavorful punch and it’s spicy and satisfying.  Plus it’s loaded with protein and is super low-cal.  It gets better everyday as the flavors meld so stick the leftovers in the fridge so you can enjoy it all week!

Ingredients

  • 2 tablespoons canola oil
  • 2 medium yellow onions, chopped
  • 1 red bell pepper, chopped
  • 4 garlic cloves, minced
  • 2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
  • 2 cans “no salt added” corn kernals
  • 2 pounds crimini mushrooms, sliced
  • 1 package non-gmo extra firm tofu, drained, cubed
  • 2 tablespoons chili powder
  • 1 tablespooon ground cumin
  • 1 1/4 teaspoons salt
  • 1/4 teaspoon cayenne
  • 1 can “no salt added” diced tomatoes
  • 2 cans “no salt added” canned beans, rinsed and drained
  • 1 (15-ounce) can “no salt added” tomato sauce
  • 3 cups vegetable stock
  • 1 package Trader Joe’s Soyrizo, crumbled
  • 1/4 cup chopped fresh cilantro leaves
  • Diced avocado, garnish
  • Chopped green onions, garnish 

Directions
In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the corn and mushrooms and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.  Add the extra firm tofu.  Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer.  Add the soyrizo, stirring occasionally, for about 20 minutes.

Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.

To serve, ladle the chili into the bowls. Top each serving with a spoonful of avocado. Sprinkle green onions and serve.  A small amount of cheddar or pepperjack cheese is optional.  For those who want a cheesy flavor without the fat, try sprinkling nutritional yeast on top for a vegan friendly dish!

Serves approximately 12-14

Per Serving: Calories: 171; Fat: 6.1g (Saturated Fat: 0.5g); Protein: 16g; Carbohydrates: 22g; Sugar: 5g; Fiber 6g; Cholesterol: 0mg; Sodium: 222.5mg

Now that we’ve ensured you have a delicious, meatless, protein packed snack, we invite you to come burn off those calories in a class at The Studio MDR. Our “New Year, New Student Special” expires Sunday January 15th so hurry up, sign up and join us as we “look it, feel it and live it” all throughout 2012.

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