Favourite Skinny Southwestern Chili
A wonderful winter recipe, this recipe can be made vegan or with meat. Either way, it’s packed with healthy fiber and low fat protein. High fiber meals help to lower cholesterol and blood pressure, as well as protect us from various types of cancers.
Yield
8 servingsPrep
1 hrsCook
1 hrsReady
2 hrsIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 8 | ounces |
corn
1 can, organic white corn |
|
| ½ | pound |
okra
coarsely chopped |
|
| 4 |
italian plum (roma) tomatoes
cut into large chunks |
*
|
|
| 2 | cups |
red kidney beans
|
|
| 1 | pound |
ground turkey
or 2 cups of textured vegetable protein (depending on whether you’re preparing this chili with meat or vegetarian style) |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 231.2 | ml/g |
corn
1 can, organic white corn |
|
| 226.8 | g |
okra
coarsely chopped |
|
| 4 | each |
italian plum (roma) tomatoes
cut into large chunks |
*
|
| 473 | ml |
red kidney beans
|
|
| 453.6 | g |
ground turkey
or 2 cups of textured vegetable protein (depending on whether you’re preparing this chili with meat or vegetarian style) |
|
Directions
TVP Preparation Method:
If you’re preparing this vegetarian style, you’ll need to soak the TVP, or textured vegetable protein for 60 min before preparation.
Take the two cups of textured vegetable protein, place it in enough water to cover at least an inch over the textured vegetable protein, add some chipotle seasoning to the water, cover and place in the refrigerator for an hour to two hours prior to preparing your meal.
Drain the water from the soaked TVP, place two tablespoons of olive oil to a skillet and begin to brown the TVP.
Browning TVP is much like sautéing.
You keep the skillet on medium heat, but you need to stir more constantly so that the textured vegetable protein does not burn.
You’ll know the textured vegetable protein is ready when it begins to slightly brown.
In this case, it doesn’t need to be dry, it just needs to be browned slightly.
Once your TVP is done, turn on low heat, set to the side, and simmer
Ground Turkey:
If we’re preparing this chili with ground turkey, take 1 to 2 tablespoons of olive oil and place in a skillet over medium heat.
Add a quarter chopped onions and one chopped clove of garlic.
Then add to your ground turkey a teaspoon of chipotle seasoning and begin to brown.
Beans:
For the preparation of the beans, you can either buy the organic canned, already cooked kidney beans or, if you’re using dry kidney beans, we will soak them for 24 hours prior to preparation, then boil in water spiced with 1 tablespoon of chipotle seasoning them for 1 hour until soft.
If using a pressure cooker to cook the beans follow these direction:
Place the top onto the pressure cooker and put on to high heat until the pressure indicator begins to rock slightly.
Again, when this happens, turn the heat down to medium heat and the pressure cooker will continue to rock gently.
You will cook your kidney beans for about 30 minutes.
Again, remember to read the manual for your pressure cooker to get the exact time needed to cook a soaked red kidney bean.
While the beans are cooking, turn your attention back to the ground turkey and continue to brown.
Combine Beans, Meat or TVP and then add your canned white organic corn, your chopped okra, and the tomatoes.
Stir in and add just a little bit more water, about one to two cups, so that it gives a little bit of a soupy feel to it.
Salt and pepper to taste, and you have yourself a wonderful southwestern chili.
You might want to let simmer for another fifteen minutes, just to let the seasonings seep into all of the vegetables and the beans themselves.
