Thursday, December 31, 2009

GLUTEN FREE VEGETARIAN INGREDIENT OF THE DAY: BLACK BEANS


It's sometimes easy to forget the simplest solution to eating gluten free as a vegetarian: beans! One of my favorites is the black or turtle bean. I love it in this chili, and also with yams


The high protein and low fat per serving in this recipe also make it one of my diet choices. But the variety of textures-- the ground meat feel of the hydrated TVP, the chopped chuck feel of the cremini chunks, the differences between the nutty chickpeas, creamy kidney beans and slightly firmer black bean make it an all-around favorite whether you're watching your weight or not. 


Of course it's good over brown rice or with corn chips, sour cream, cheddar cheese and chopped raw onion, but if you want the slimmed-down version, I just steam some green beans and ladle the chili over them, top with fresh cilantro and chopped raw onion for a perfect meal-in-a-bowl!


HI-PRO CHILI 


Ten 2-cup servings


1 cup TVP

1c boiling vegetable broth

2T oil

2T wheat free tamari

2 c chopped onions

2T chopped garlic

1c chopped green bell pepper

1/2 lb cremini mushrooms cut in quarters

1T cumin

1T ancho chile powder

1 1/2 tsp chipotle chile powder

1T salt 

2T oregano (epazote if possible)

2 28 oz cans crushed tomatoes

1 28 oz can whole tomatoes, roughly chopped

1c chopped cilantro

1/2 lb dry chickpeas, cooked, about 4c

1/2 lb dry kidney beans, cooked, about 3 1/2 c

1/2 lb dry black beans, cooked, about 3 1/2 c


Note: for mild chili, cut chile powders by half.


Mix TVP and broth. Let sit until liquid is absorbed.

In large pot sprayed with cooking spray, add TVP and all but tomatoes, cilantro, beans.

When onions are translucent, add beans.

After stirring well, add tomatoes and cilantro.

Cook on medium 30 mins or low 2 hours (preferred), stirring every 15 mins.

For thicker gravy, blend part of beans and pour back into chili.

5 comments:

aneyefordetail said...

Well, I've never heard of TVP before! Where do you buy it? Health food store? If I don't need gluten free, can I substitute?
This recipe sounds great! I'll try this week, but let me know!

G.F.Veg said...

hi,
tvp can be bought at almost any health food store. it's either sold in bulk or in packages distributed by bob's red mill, and, i think, arrowhead mills, too.

it is a substitute for meat, really, used a lot by vegetarian cooks, although it happens to be gluten free as well. if you'd like to use something in place of it, and you are not vegetarian, i would suggest ground beef or turkey--but try it vegetarian at least once, you might find you won't go back to the old way!

Anonymous said...

I made this last month for a big group of friends, and it got rave reviews all around! thanks for posting these recipes, very fun.

Ashley said...

This chili is awesome. I am a new subscriber and this was my first of your recipes I have tried. SO happy with this one. Tommorrow chili covered GF bean burritos! Thanks so much!

G.F.Veg said...

so glad you enjoyed this recipe!!
(and it means a lot to me that you took the time to write)