by Tomato Wellness | Apr 18, 2020 | Recipes
Here’s a perfect easy dish for your next Meatless Monday: Smoky Lentil Chili. The recipe is 100% plant-based (vegan) and gluten-free, perfect for everyone at your dining table. Lentils require no soaking, and cook up faster than beans. So, you can mix up the ingredients for this dish in a pot in just a few minutes, and let it bubble away for about an hour, and dinner is served! Just pair this chili with a salad and a serving of rustic whole grain bread or my Cumin Cornbread Muffins, and you have a balanced meal in no time. You can also throw all of these ingredients into a slow cooker in the morning, and a savory, fragrant meal will greet you when you come home at the end of the day. You can use an InstantPot to get the meal done even more quickly. I love to garnish this recipe with a handful of fresh cilantro and green onions. Or, let your dinner guests sprinkle it with plant-based cheese, avocado slices, Vegan Sour Cream, and tortilla strips for a hearty, delicious dish.
I featured this recipe at the KTLA 5 Morning Show recently, as the perfect recipe to help you go more plant-based for your healthy eating goals. The whole production crew just loved this chili! Vegetarian chili recipes, such as this one, are a great way to transition to a more plant-based lifestyle, as they are familiar foods. All you are doing is essentially skipping the meat, and relying on lentils for their nutritious, savory goodness. This recipe is just packed with flavorful spices and seasonings that will make even carnivores forget there is no meat in it!
1 pound small green lentils
4 cups vegetable broth
3 cups water
1 14.5-ounce can diced tomatoes, with liquid
1 6-ounce can tomato paste
1 onion, diced
1 green bell pepper, diced
3 stalks celery, diced
3 cloves garlic, minced
1 teaspoon liquid smoke
1 tablespoon chili powder
½ teaspoon crushed red pepper
1 teaspoon oregano
½ teaspoon smoked paprika
1 teaspoon dried parsley flakes
½ teaspoon dried mustard
½ teaspoon celery salt
Kosher salt, to taste
½ cup chopped fresh cilantro
½ cup chopped green onions
- Place lentils, broth, water, tomatoes, tomato paste, onion, bell pepper, celery garlic, liquid smoke, chili powder, crushed red pepper, oregano, smoked paprika, parsley flakes, mustard, celery salt in a large pot. Stir well, cover and bring to boil. Reduce heat to simmer and cook for about one hour.
- When thick and tender, serve into bowls. Garnish each bowl with fresh cilantro and green onion.
InstantPot Directions: Place all ingredients (except cilantro and green onions) in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro and green onions.
Slowcooker Directions: Place all ingredients (except cilantro and green onions) in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro and green onions.
Serving Size: 1 serving
Amount Per Serving:
Calories: 262Total Fat: 2gSodium: 342mgCarbohydrates: 50gFiber: 12gSugar: 9gProtein: 16g
by Tomato Wellness | Oct 26, 2016 | Recipes
Potato Chile Relleno
Chiles are packed with nutritious potatoes for an exciting, lighter twist on this popular Mexican entrée. Recipe courtesy of Potato Goodness .
- 8 POBLANO CHILES
- VEGETABLE OIL, FOR BRUSHING
- 12 OUNCES POTATOES, PEELED (ABOUT 3 SMALL TO MEDIUM-SIZE ONES)
- 1 1⁄4 CUPS CRUMBLED FIRM GOAT CHEESE
- 3⁄4 CUP GRATED CHEDDAR CHEESE
- SALT & FRESHLY GROUND BLACK PEPPER
- 1⁄4 CUP SOUR CREAM
For the Sauce
- 1⁄4 CUP VEGETABLE OIL
- 2 RED CHILIES, SEEDED AND CHOPPED
- 2 GARLIC CLOVES, CRUSHED
- 4 SCALLIONS, CHOPPED
- 1 (14 OUNCE) CAN TOMATOES, CHOPPED
- 4 CORN TORTILLAS, CHOPPED
- 2 TABLESPOONS BROWN SUGAR
- 1 TABLESPOON CHOPPED OREGANO
Prep Time: 30min | Cook Time: 30min
- PREHEAT OVEN TO 400°F. CUT SLIT IN END OF EACH CHILE TO ALLOW RELEASE OF STEAM DURING COOKING. BRUSH CHILES WITH OIL AND ROAST IN OVEN 5 TO 10 MINUTES, UNTIL SKINS ARE LIGHTLY CHARRED AND BLISTERED. PLACE IN PLASTIC BAG AND SEAL. LET THEM STEAM 5 MINUTES; USING SMALL KNIFE, CAREFULLY PEEL OFF SKIN. SLIT EACH CHILE OPEN FROM TOP TO BOTTOM AND REMOVE SEEDS.
- IN BOILING SALTED WATER COOK POTATOES UNTIL JUST TENDER, THEN DRAIN AND PLACE IN BOWL. CRUSH WITH FORK, MIX IN GOAT CHEESE, AND SEASON TO TASTE WITH SALT AND PEPPER. STUFF CHILES WITH THIS MIXTURE AND ARRANGE SINGLE LAYER IN BAKING DISH.
- FOR SAUCE, IN FRYING PAN HEAT OIL, THEN ADD RED CHILES, GARLIC, AND SCALLIONS AND COOK ABOUT 2 MINUTES, UNTIL SOFTENED. ADD TOMATOES, CORN TORTILLAS, BROWN SUGAR, AND OREGANO, AND COOK OVER GENTLE HEAT 10 MINUTES. POUR INTO BLENDER AND BLITZ TO ALMOST SMOOTH BUT SLIGHTLY TEXTURED SAUCE. POUR SAUCE OVER STUFFED CHILES AND BAKE 10 TO 15 MINUTES. SPRINKLE TOP WITH GRATED CHEDDAR CHEESE, POUR SOUR CREAM OVER THAT, AND SERVE.
by Tomato Wellness | Oct 12, 2016 | Recipes
Black Bean Pumpkin Chili
Low calorie and delicious! This lighter version of chili has lean ground turkey, black beans, and fresh vegetables, along with pumpkin for a unique and satisfying meal.; It’s sure to become a favorite slow cooker recipe at your dinner table. Recipe courtesy of Red Gold Tomatoes.
2 tablespoons extra virgin olive oil
1 pound ground turkey, or 1½ cups cubed cooked turkey
1 medium onion, chopped
1 medium yellow bell pepper, chopped
3 garlic cloves, minced
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can solid-pack pumpkin
1 (14.5 ounce) can diced tomatoes
1 (14.5 ounce) can petite diced tomatoes with lime juice & cilantro
3 cups chicken broth
2 teaspoons chili powder
1 1/2 teaspoons each cumin and oregano
Salt and black pepper to taste
- IN A SKILLET, HEAT OIL OVER MEDIUM HEAT. ADD TURKEY, ONION, PEPPER AND GARLIC; COOK AND STIR UNTIL TENDER. DRAIN WELL.
- TRANSFER TO SLOW COOKER. ADD REMAINING INGREDIENTS AND STIR TO COMBINE. COOK, COVERED ON LOW FOR 4 TO 5 HOURS.
- OPTION: TOP WITH CUBED AVOCADO AND THINLY SLICED GREEN ONIONS
PREP: 20 minutes
COOK: 4 hours
by Tomato Wellness | Sep 19, 2016 | Media Recipe
Fideo Penne with Chorizo and Kale
Fideo is a favorite pasta of Mexican cooking. The fine, thin pasta comes in coils, like angel hair pasta. It is typically sautéed in oil for a few minutes, then cooked directly in the sauce, rather than separately in water as is traditional with Italian pasta. However, spaghetti also works with the flavors of chorizo (the spicy Hispanic sausage), and the other sauce elements of this recipe. Finely chopped kale adds some greens without altering the tomato-chili flavors. Recipe courtesy of Center for Ecoliteracy.
- 2 DRIED ANCHO PEPPERS
- 1 CUP HOT WATER
- 2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
- ½ ONION, FINELY CHOPPED
- 1 GARLIC CLOVE, FINELY CHOPPED
- 1 CUP LOW-FAT CHICKEN BROTH
- 1 CUP WHOLE TOMATOES, COARSELY CHOPPED, WITH THEIR JUICES
- 1 CUP KALE, STEMMED AND FINELY CHOPPED
- KOSHER OR COARSE SALT
- FRESHLY GROUND PEPPER
- 4 OUNCES FIDEO OR WHOLE WHEAT SPAGHETTI NOODLES
- ½ POUND CHORIZO, COOKED AND CRUMBLED
- 2 OUNCES QUESO FRESCO, CRUMBLES
- ¼ CUP FRESH CILANTRO LEAVES
- PLACE THE ANCHO PEPPERS IN THE HOT WATER AND SOAK UNTIL SOFT, ABOUT 20 MINUTES.
- WHEN SOFT, REMOVE THE STEMS AND SEEDS AND CHOP INTO SMALL PIECES.
- SET ASIDE.
- DISCARD THE WATER.
- IN A MEDIUM, HEAVY-BOTTOMED SAUCEPAN, HEAT THE OIL OVER MEDIUM-HIGH HEAT.
- ADD THE ONION AND SAUTÉ UNTIL SOFT, ABOUT 1 MINUTE.
- STIR IN THE GARLIC AND COOK 1 MORE MINUTE.
- ADD THE BROTH, TOMATOES, RESERVED PEPPERS, AND KALE.
- COVER AND REDUCE THE HEAT TO LOW.
- SIMMER FOR 15 MINUTES.
- TASTE AND SEASON WITH SALT AND PEPPER.
- BREAK THE FIDEO COILS INTO 3 OR 4 PIECES AND ADD DIRECTLY TO THE SIMMERING SAUCE, STIRRING THEM IN.
- COVER AND COOK UNTIL THE FIDEO IS TENDER AND MOST OF THE SAUCE ABSORBED, ABOUT 10 MINUTES.
- STIR IN THE CHORIZO.
- IF USING SPAGHETTI NOODLES, COOK SEPARATELY IN BOILING SALTED WATER.
- SERVE GARNISHED WITH THE CHEESE AND CILANTRO.
SUGGESTION: To change the flavor profile to Mediterranean, use mild Italian sausage
instead of chorizo, a few red pepper flakes instead of the soaked ancho peppers, and
garnish with Parmesan cheese and parsley instead of queso fresco and cilantro.
NUTRITION INFORMATION PER SERVING: 504 calories, 32.5 g fat, 11g saturated fat, 0g trans
fat, 62 mg cholesterol, 1103 mg sodium, 759 mg potassium, 32.5 g carbohydrates, 3g fiber,
2g sugars, 23g protein (USDA)
© Copyright Center for Ecoliteracy. Reprinted with permission. All rights reserved.
For more information visit www.ecoliteracy.org.
Photography: Craig Lee, http://craigleephoto.com
by Tomato Wellness | Sep 19, 2016 | Media Recipe
Nothing soothes the soul more than a bowl of old-fashioned tomato soup. And it’s even better when you make it yourself. It’s so easy!
- 1 ½ TABLESPOONS OLIVE OIL
- 1 SWEET ONION, DICED
- 2 CLOVES GARLIC, MINCED
- 2 TABLESPOONS FLOUR
- 2 -14.5 OUNCE CANS DICED TOMATOES, WITH LIQUID
- 2 CUPS VEGETABLE BROTH
- PINCH SUGAR
- ¼ TEASPOON THYME
- FRESHLY GROUND BLACK PEPPER AND SEA SALT
- HEAT OLIVE OIL IN A MEDIUM HEAVY POT.
- ADD ONIONS AND GARLIC AND SAUTÉ OVER MEDIUM FOR 9 MINUTES.
- STIR IN FLOUR.
- MIX IN TOMATOES, BROTH, SUGAR, AND THYME. SEASON WITH BLACK PEPPER AND SALT TO TASTE.
- COVER AND SIMMER OVER MEDIUM FOR 40 MINUTES.
- PLACE SMALL BATCHES OF SOUP INTO A BLENDER CONTAINER AND BLEND UNTIL SMOOTH, YET LUMPY. RETURN TO POT AND REHEAT IF NECESSARY.
- SERVE IMMEDIATELY.