This is one of my favorite winter comfort recipes:
Black Bean-Sweet Potato Chili
It has lots of good antioxidants and garlic to chase the
Beans a-soaking: Cooking your own will cost about 1/4 as much as using canned beans.
sparkly vampires nasty flu bugs away. I made this for dinner last week, shared some with my parents, had some for lunch the next day, and froze the rest. It will make for easy school-night meals as the semester picks up. Instead of using canned beans, I cooked a pound of dried beans in the crock pot early in the morning.
Then I added the other ingredients:
…and cooked for on high 6 more hours.
1 medium red onion, chopped: $0.79
1 red pepper, chopped: $1.43
4 garlic cloves, minced: $0.20
1 large sweet potato: $0.49
2 limes: $0.50
1 (28 ounce) can diced tomatoes: $1.99
1 pound dried black beans: $1.29
1 tablespoon crushed red pepper: $0.05
1 tablespoon cumin: $0.05
1 tablespoon chili powder: $0.05
1 tablespoon cocoa powder $0.05
/8 servings = $0.86/serving!
That’s really cheap, even for me. And thank goodness. Adjuncts don’t get paid in January. However, planning ahead a little bit means that I’m not stuck with ramen. Not that there’s anything wrong with ramen. But variety is the spice of life.
Another winning recipe from my friend DeAnna!:
D suggested adding the juice and zest of one lemon plus 1/4 cup of golden raisins to help the “good sour.” I did add the lemon juice but not the raisins. I also added a can of white beans for protein and 3 choggia beets. I omitted the butter/margarine and just threw everything in my crock pot and cooked it on low for 9 hours.
- 1 onion, chopped: $0.25
- 3 potatoes, diced: $0.71
- 3 stalks celery, chopped: $0.36
- 3 cloves garlic, minced: $0.15
- 4 cups veggie broth: free (homemade)
- 1/2 head cabbage: $0.75
- 1 (28 ounce) can whole tomatoes with basil, undrained and chopped: $1.99
- 1/2 cup ketchup: $0.16
- 1 teaspoon hot sauce: $0.05
- 1 teaspoon Italian seasoning: $0.05
- 1 can white beans: $0.89
- 3 choggia beets: $1.39
- 1 lemon: $0.50
Cheap, low in calories, and still comforting on a snowy February night, it doesn’t get any better than this!
There’s no doubt that chili (sin carne) is a vegetarian staple. Without the meat it’s still hearty enough and recognizable enough to please omnivores and vegans alike. But, of course, variety is the spice of life, so I’ve been thinking about developing a veggie version of a white chili or green chili recipe for some time. When I had some friends over for my birthday this week, it was the perfect chance to test my idea, and I was happy with the results.
Before leaving for work I threw the following into my crock pot:
- 1 can chickpeas, drained
- 1 can cannellini beans, drained
- 1 can corn, drained
- 2 cans green chiles
- 1 onion, chopped
- 2 cloves garlic, chopped
- 4 fresh jalapenos, chopped
- 2 small zucchini, cubed
- 1 pound button mushrooms, sliced
- 4 cups veggie broth
- 1 teaspoon oregano
- 1 teaspoon cumin
I let that cook on low for about 7 hours (or you could cook it on high for just a few hours). When I got home, it was a bit soupy, so I added:
…and let it cook for another hour. That soaked up the extra broth and added exactly the textural dimension it needed.
Feel free to garnish it with fresh cilantro, lime juice, crushed tortilla chips, Tofutti sour cream, etc.
- 1 can chickpeas: $0.89
- 1 can cannellini beans: $0.89
- 1 can corn: $0.49
- 2 cans green chiles: $1.58
- 1 onion, chopped: $0.25
- 2 cloves garlic, chopped: $0.10
- 4 fresh jalapenos, chopped: $0.80
- 2 small zucchini, cubed: $1.40
- 1 pound button mushrooms, sliced: $1.99
- 4 cups veggie broth: $1.99
- 1 teaspoon oregano: $0.02
- 1 teaspoon cumin: $0.02
- 1/2 cup quinoa: $0.67
PS: Kudos to my friend Kate for bringing over homemade guacamole and pico de gallo. They were delicious!!!
Posted in Uncategorized
Tagged Chickpeas, Crock Pot, Quinoa, Vegan Comfort Food, Vegan Holidays, Vegan Mexican Food, Vegan Recipes, Vegan Soups/Stews, Vegetarian and Vegan Crock Pot Recipes, White Beans, Zucchini
I’ve been busy grading papers and mostly eating junk for the last several weeks, but today I decided to take a break in order to post about a nice autumnal comfort that I made recently.
When I was in California, we kept seeing billboards for a place called Pea Soup Andersen’s. We didn’t actually go there, but I wondered aloud if their soup would be vegetarian, and Noor wondered how one would make up for the smoky, porky flavor. I thought about this again when the weather started to get cold back here in the Midwest, and, of course, I Googled it. First of all, it looks like Pea Soup Andersen’s recipe IS vegetarian/vegan. I’ll have to go there some day. Secondly, I found a discussion board where somebody suggested using a pinch of smoked paprika in veggie pea soup. GENIUS! And being part Hungarian, I just happened to have some good-quality smoked paprika on hand. Then, one day, coming out of Trader Joe’s, it hit me like a flash of lightning that broccoli would go really nicely with the flavor of split peas. With these inspirations in mind, I created the following recipe:
Smoky Split Pea and Veggie Soup
- 1 pound dry green split peas
- 3 carrots, chopped
- 3 ribs of celery, chopped
- 1 potato, peeled and chopped
- 1 head of broccoli, chopped
- 1 onion, chopped
- 3 cloves of garlic, chopped
- 6 cups of homemade veggie broth
- 2 teaspoons thyme
- 1 teaspoon oregano
- 1/2 teaspoon marjoram
- 1 teaspoon good-quality smoked paprika
- salt and pepper to taste
- lemon wedges and extra paprika for garnish
This is Easy PEA-sy! Just throw everything in your slow cooker, add a little water, if necessary, to cover. Cook on low for 8 hours or high for 4-5 hours (or cook it on your stove for an hour or two). Blend with your immersion blender (or VERY CAREFULLY in a regular blender or food processor). Then, sprinkle with extra paprika and garnish with lemon wedges. Serve with crusty bread. I can’t imagine anything more comforting on a dreary day!
- 1 pound dry green split peas: $0.97
- 3 carrots, chopped: $0.25
- 3 ribs of celery, chopped: $0.75
- 1 potato, peeled and chopped: $0.26
- 1 head of broccoli, chopped: $0.50
- 1 onion, chopped: $0.33
- 3 cloves of garlic, chopped: $0.15
- Seasonings: Let’s say about $0.25
I have to say that I was annoyed to find that neither Trader Joe’s nor the local health-food store on the corner carry dry split peas! I found them at the crappy grocery store, but they didn’t have barley (I was thinking of adding some cooked barley after blending, but it was fine without that).
Another recipe from the beginning of the summer (too good not to post):
I’ve been looking for some vegetarian crock pot recipes that aren’t soup. Although by now you surely know how much I LOVE soup, it’s nice to have other options, and this recipe did not disappoint. The addition of chickpeas made it a complete, hearty meal.
This recipe came from:
- 1 onion, chopped: $0.64
- 4 garlic cloves, minced: $0.20
- 6 cups eggplants, cubed (one large): $4.19
- 2 teaspoons basil (dried): $0.05
- 1 teaspoon oregano (dried): $0.05
- 1 red pepper: $2.66
- 2 zucchini: $2.34
- 1/3 cup tomato paste: $1.49
- 1 (19 ounce) can chickpeas, drained and rinsed: $1.49
- 1 (28 ounce) can tomatoes: $3.39
All of the ingredients (except for the dried herbs) were organic. I bought them at the local co-op.
=$2.06/serving! (or $2.17/serving with brown rice)
The recipe called for cooking the onions, garlic, and eggplant in a skillet first. Some reviewers had complained that the eggplant came out mushy, so I opted to skip that step. It seriously only took me 10 minutes to chop the veggies and throw everything in the crock pot.
Then I cooked it on low for about 4 hours and threw some fresh basil on top before serving.
I served it over brown rice. My BFF brought over some nice crusty bread, and, of course, a lovely bottle of red wine. Perfection.
When I made this for Wednesday night dinner with my BFF this week, I was reminded of why this is one of my all-time favorite recipes.
It’s easy; it’s nutritious; it smells good when you come home from work; it’s comforting and delicious; plus, of course, it’s CHEAP! Dried beans require a little bit of planning ahead because it’s best to soak them overnight before cooking, but they’re definitely worthwhile. They’re probably the best bargain in the supermarket.
Here’s the recipe:
This time around I added a couple of hot peppers from Troy and Sarah’s garden. That was a good addition. As always, you can add any veggies you like. Carrots would be good. Also, I pureed about half of the beans with my handy immersion blender.
- 1 pound of dried black beans: $1.29
- 2 (10 ounce) cans of tomatoes with green chiles: $1.78
- 1 onion: $0.75
- 1 green bell pepper: $0.99
- 1 large clove of garlic: $0.05
- 14 ounces of vegetable broth: homemade from scraps
- seasoning: about $0.10
…all from my local 24-hour grocery store. I probably could have made this even cheaper if I had shopped at a discount store, like Aldi or Trader Joe’s.
= $4.96 /8 servings
These days, that is cheaper than Nissin’s Cup Noodles! And which would you rather have? The black bean soup will keep you full with 13 grams of protein and 9 grams of fiber, while only providing 215 calories and 288 mg of sodium (less if you make your own broth). The Cup Noodles, on the other hand, will give you only 5.6 g of protein and 2 grams of fiber with 290 calories and a whopping 1480 mg of sodium! Yikes!
By the way, I also made corn muffins, but they were accidentally not vegan. I used Jiffy brand corn bread mix, prepared with Ener G egg replacer and soy milk. Later I read the ingredients and discovered that Jiffy corn bread mix contains lard. You would think that by now I would know better than to skim ingredient lists, but I’m also not the kind of vegan who feels like all of my good, conscious eating is derailed by a trace amount of lard. It seems silly to me when omnivores sit around telling tales of vegetarians they knew who unwittingly ate animal products (you would be surprised how often this happens). Anyway, oops.