Heart Healthy Chili

This is a tasty chili that comes together quickly after chopping  some fresh vegetables!

Chili simmering on the stove.

Ingredients:

2 tablespoons x-tra virgin olive oil

1 cup onion, diced

1 jalapeno pepper, diced finely

3 cloves garlic, dice/mince finely

1/2 yellow, red or orange bell pepper, diced

1/2 tablespoon paprika

1/2 tablespoon cumin

1/2 tablespoon chipotle powder

pinch of cayenne

Salt and Pepper to taste

1  3 oz. can hatch diced green chilies, drained

1 15.5 oz. can black bean, rinse and drain

1 15.5 oz. can pinto beans, rinse and drain

1 15.5 oz. can kidney beans, rinse and drain

1 15.5 oz. can white cannellini  beans, rinse and drain

1/2 – 1 cup carrots, diced

1/2 – 1 cup zucchini, diced

3 tablespoons *date puree or substitute same amount of brown sugar or maple syrup

1 can 28 oz. (tomatoes and juice) diced tomatoes or crush/dice canned whole tomatoes

3 oz. tomato puree

1 28 oz. vegetable or chicken broth

Garnish:

Sour Cream or Raw Cashew Cream

2 green onions, diced.

  • date puree.  Seed 1/2 cup dates.  Whirl with 1/3 cup water in Vitamix a few seconds until smooth.

Directions:

Heat oil in a large saute’ pan until oil shimmers at the base of the pan but does not smoke.

Add diced onion, turn heat down if on high to medium high setting. Stir onion occasionally until it just start to lightly brown on the edges.  Add dry spices and stir for a few minutes on medium heat. Add diced yellow pepper, carrots, jalapeno and garlic.  Continue to stir on medium for a few minutes.  Add zucchini, beans, broth, tomatoes, juice.  Stir for a few minutes more then add the tomato puree’ and some sweetener (date puree, brown sugar or maple syrup).  Allow the chili to simmer on low for 10 minutes.  Serve with a dollop of sour cream or raw cashew cream and some diced green onions.

Raw Cashew Cream

1 4 oz. package raw cashews

water

1/4 teas. salt

splash of apple vinegar

1/2 lemon, juiced (no seeds!)

Directions:

Place small package (3/4 cup)  raw cashews in a measuring cup.  Cover cashews with water and let the cashews soak for a couple of hours.  Drain cashews.  Place Cashews in Vitamix with 2 oz. of fresh water, the vinegar, lemon juice and salt.

Whirl the cashew mixture using the tamper.  If the machine stops due to the thickness of the mixture, turn the machine off, add more water to the Vitamix and release the thick cashew mixture from the bottom of the blades using a soft rubber spatula.  Start up the Vitamix again and whirl until the mixture is smooth. Refrigerate if any left overs and use within a couple of days. Yummy!

 




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  • Andrea Elkins

    Great recipe! Aside from the jalapeno (we’re spice wimps) that’s pretty close to how I make my chili, though I typically let it simmer a couple of hours or make it in the crockpot and almost always include a meat-based protein. Adding zucchini is a great way to get added veggies into husbands and kids – they basically break down and are “hidden”. Same goes for butternut squash or pumpkin puree, which I have used to supplement the tomato sauce and bring a sweet richness to the dish. I’ve tried adding cocoa powder as some recipes recommend, but haven’t hit upon the right amount or combination of flavors when doing so.

  • Jeff Clark

    Just curious, I have looked at the recipe a few times and am trying to figure out where the green chilies, diced tomatoes and broth fit it.