A Perfect Veggie Chili
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
In our household we love chili! It’s a staple meal for the busy week because it’s easy to make a big batch, is incredibly versatile and simple to pack in loads of flavors and nutrients customized for everyone’s taste preferences.
Delicious and nutritious chili recipes are abundant on Reboot with Joe, but this recipe in particular is made with just vegetables.
Personally, I like my chili more on the savory-side with traditional flavors. Mushrooms are an excellent substitute for meat in terms of texture, and potatoes work well as a replacement for beans. Mushrooms are rich in Vitamin D and immune supportive phytonutrients while potatoes contain fiber, potassium and other important nutrients. I used cauliflower “rice” to replace the brown rice or quinoa we typically add to make a heartier meal. It’s easy to make and a light way to keep that comfort-food texture chili offers.
Ingredients
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 red onion, diced
- 2 cups button or baby bella mushrooms, sliced
- 1 jalapeno pepper, diced
- 1 small cherry bomb pepper, diced
- 1 small green cayenne pepper, diced
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1 yellow bell pepper, diced
- 1 green bell pepper, diced
- 2 baby eggplants, chopped
- 1/2 cup corn kernels (fresh or frozen)
- 1 medium potato, diced
- 2 medium tomatoes, diced
- ½ head of cauliflower
- 12 oz vegetable broth
- 16 oz tomato sauce (try making your own Fresh & Easy Herb Tomato Sauce)
- 4 oz salsa
- 1 tsp honey
- Juice of 1 1/2 limes
- ¼ tsp cayenne pepper
- 1 tsp chipotle or chili spice
- 1 tsp cumin
- Sea salt to taste (about 1/2 tsp)
- Fresh ground black pepper to taste
- Avocado, cilantro and scallions for garnish
Directions
For the chili
- In a large heavy-bottomed pot, heat olive oil on medium heat.
- Add onions, garlic and pinch of sea salt. Let cook about 8-10 minutes until soft.
- Add the hot peppers, bell peppers, mushrooms and eggplant. Cook for about 15 minutes, stirring several times.
- Add broth, tomato sauce and salsa to pot. Stir.
- Add chipotle spice, cumin, sea salt, black pepper and cayenne to pot and stir.
- Add the corn, potatoes and tomato. Add the honey and lime juice.
- Reduce heat and simmer for about an hour or until potatoes are soft and to your liking.
- Serve with cauliflower rice and garnish with chopped avocado, scallions and cilantro.
For the cauliflower rice
- Chop cauliflower roughly away from stem.
- Steam cauliflower for about 6-8 minutes until just soft, adding a pinch of sea salt to the water.
- Gently blend in food processor or blender briefly until in “rice” shape.
Prep Time: 20 minutes
Cook Time: 60 minutes
Total Time: 80 minutes
Servings: 4 to 6
Substitutions
Potato – sweet potato, butternut squash
Mushrooms – zucchini
Peppers – carrots