Tip: For a creamier yogourt topping, spoon the yogourt into a fine-mesh sieve and let it drain while you cook the chili.
Vegetarian chili
This rich Vegetarian Chili recipe features cashews, broccoli, tomatoes and chickpeas, with a dash of cocoa powder for an added layer of flavour. Garnish this hearty, protein-packed Vegetarian Chili with yogourt and cilantro, and you've got a hot and healthy meal made in minutes.
Yield: 6 servings
Nutrition facts: Per serving: 448 calories, 18 g fat, 49 g carbohydrates (13 g fibre), 29 g protein, 895 mg sodium
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Ingredients
- 1 cup raw cashews
- 4 tsp. chili powder
- 2 tsp. unsweetened cocoa powder
- 4 tsp. olive oil
- 2 medium onions, chopped
- 5 cloves garlic, minced
- 1 tsp. sugar
- 4 cups small broccoli florets (9 oz.)
- ¾ tsp. salt
- 2¼ cups water
- 1 can (28 oz.) crushed tomatoes
- 1 can (19 oz.) chickpeas, rinsed and drained
- 12 oz. soy or vegetable-protein crumbles (about 2 cups)
- For the garnishes
- 1 cup low-fat dairy or soy yogourt
- 2 tsp. grated lemon zest
- ½ tsp. coarsely ground pepper
- 3 plum tomatoes, chopped
- 2 tsp. lemon juice
- ⅓ cup minced cilantro
Directions
- In a food processor, combine the cashews, chili powder and cocoa. Pulse the mix until it’s the texture of coarse meal. Be careful not to turn it into a paste.
- In a Dutch oven, heat the oil over medium heat. Add the onions and garlic. Sprinkle with the sugar and cook, stirring, until the onions are softened and begin to turn gold, 5 to 7 minutes.
- Add the broccoli, salt and ¼ cup of the water. Cover and cook for 2 minutes. Stir in the cashew mixture, remaining 2 cups water and the crushed tomatoes.
- Bring to a boil over high heat. Reduce to a simmer, cover and cook for 10 minutes. Stir in the chickpeas and soy crumbles, and simmer, uncovered and stirring occasionally, for 10 minutes. Add more chili powder and salt if needed.
- Meanwhile, in a small bowl, blend the yogourt, lemon zest and pepper. In another bowl, combine the chopped tomatoes, lemon juice and cilantro. Serve the chili topped with the garnishes.