Vegan Chili

This recipe comes from the kitchen of Marcia Barager at the Dalai Planet. For more information about iron in foods, visit the Iron Rich Food Guide.

Serves: 6-8

2 onions, finely chopped
3–4 cloves of garlic, minced
2 grated carrots
2–3 bell peppers (any colors), sliced or coarsely chopped
1 lb sliced fresh mushrooms
salt and pepper, to taste
1 lb. soy meat substitute
1 or 2 fresh tomatoes (any type), coarsely cut
2 tablespoons curry powder
2 tablespoons chili powder
1 28-oz. cans crushed or diced tomatoes (use at least one can of crushed for body)
2 16-oz. cans undrained kidney beans
1 4-oz. can chopped green chiles (or other pepper of your choice)
cilantro, for garnish

1. Chop the onions, garlic, carrots and bell peppers. In a 6-quart soup pot over medium-high heat, sauté the mushrooms in olive oil, adding the remaining veggies once they’ve browned. Add salt and pepper to taste with each addition. Add soy meat substitute and fresh tomatoes.

2. Once the protein is a bit browned, add curry and chili powders to the pot and stir. Pour in the tomatoes, kidney beans and green chiles. Simmer over low heat, uncovered, 1 to 2 hours, testing the seasonings and stirring occasionally.

3. Top with chopped fresh cilantro and serve hot with some crusty whole grain bread or your favorite crackers.

Omnivores can feel free to substitute their favorite ground meat for the soy meat substitute and smother the chili with your favorite grated cheese.

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