Vegetarian 4-Bean Chili Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 medium onion, finely chopped
1 red pepper, seeded and chopped
1 fresh jalapeno, seeded and finely chopped
3 garlic cloves, finely chopped
1/2 cup carrot , julienne
1 tsp ground coriander
1 tsp dried oregano
2 tbsp ground cumin
3 tbsp chili powder
1 tsp crushed red pepper flakes
1 tsp cinnamon
1/4 tsp cayenne pepper
1 tbsp prepared dijon mustard
1 lb frozen ground meat substitute
1 cup beer ( ipa or belgian-style works great)
1 (15 oz) can fire roasted diced tomatoes , with packing liquid
1 (32 oz) container vegetable broth
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can kidney beans, drained and rinsed
1 (15 oz) can pinto beans, drained and rinsed
1 (15 oz) can great northern beans, drained and rinsed
1/4 cup chopped cilantro
3/4 cup frozen sweet corn
1 lb butternut squash, peeled, seeded and cut into 1/2 inch dice
salt & pepper
hot sauce

Directions:

Heat the oil in a large Dutch oven or stockpot over medium high heat. Add all the chopped vegetables (onion, jalapeno, sweet peppers, garlic, and carrots). Cook about 5 minutes until softened. Add in the spices, using amounts to your preference. Continue to cook for 2-4 minutes to allow the spices to toast so their flavor and aroma will fully bloom.
Add the Dijon mustard and the frozen meatless crumbles. (If using ground turkey, brown that first in the oil and then add in the vegetables and spices and proceed to the next steps.) Now, deglaze the pan with the beer – feel free to drink the other half of the bottle at this point too! Deglazing is a fancy word for adding liquid to a pot with meat and/or veggies and aromatics cooking. When you add the liquid, and scrape up the bottom of the pot, you’ll get a lot of yummy browned its packed with flavor.
Next add the tomatoes along with any liquid in the can, and add the broth. Cover and simmer for about 10 minutes on medium. Now, add all the well-rinsed and drained beans and simmer for 5-10 minutes more uncovered. Add the frozen corn kernels and diced butternut squash, cover, and simmer on med-low for about 15-20 additional minutes. Add cilantro and season to taste with salt, pepper, hot sauce, and any more of the spices from the earlier addition.
This is a great healthy chili on it’s own. It’s also wonderful over whole-grain spaghetti, or as topping for a baked potato. I like to top it with finely chopped green onions, shredded reduced fat Monterrey jack cheese, and light sour cream. It makes a big batch so feel free to freeze half of it right away. If you don’t dig corn, butternut squash or cilantro, you can omit those. Be daring though – all of those unusual additions give the chili great texture, and a wonderful depth of flavor. Plus, they boost the fiber, vitamin and antioxidant content, and they stretch the dish very economically. Round out your meal with some more of that beer (you probably had to buy a 6-pack anyway, right?) and something light and fruity for dessert.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	542.16 Kcal (2270 kJ)
Calories from fat	98.73 Kcal
		% Daily Value*
Total Fat	10.97g	17%
Cholesterol	80.21mg	27%
Sodium	1346.83mg	56%
Potassium	2008.63mg	43%
Total Carbs	72.33g	24%
Sugars	8.83g	35%
Dietary Fiber	14.58g	58%
Protein	39.05g	78%
Vitamin C	99.6mg	166%
Vitamin A	1.8mg	60%
Iron	10.3mg	57%
Calcium	229.8mg	23%

Amount Per 100 g
Calories	88.83 Kcal (372 kJ)
Calories from fat	16.18 Kcal
		% Daily Value*
Total Fat	1.8g	17%
Cholesterol	13.14mg	27%
Sodium	220.67mg	56%
Potassium	329.1mg	43%
Total Carbs	11.85g	24%
Sugars	1.45g	35%
Dietary Fiber	2.39g	58%
Protein	6.4g	78%
Vitamin C	16.3mg	166%
Vitamin A	0.3mg	60%
Iron	1.7mg	57%
Calcium	37.6mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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