Mediterranean Vegetarian Chili

Most chilis toss in lean ground beef or turkey—then simmer them into dry pebbles. This version skips the overcooked meat and leans into beans, tomatoes, warm spices, and sweet corn for body and comfort. 

Ingredients

• 1   (28-oz) can diced tomatoes
• 2   (15-oz) cans beans, rinsed (kidney/black/pinto—mix works well)
• 2–3    tsp chipotle in adobo, minced
• 2.   tsp sugar · salt & black pepper
• 2.   Tbsp Olive oil
• 1 or 2  onion, minced, chopped with a chopper
• 3.  Tbsp chili powder
• 2.  tsp ground cumin
• 3.  garlic cloves, minced
• 11 2 cups frozen corn, thawed or on can 15 oz of corn
• 2   Tbsp fresh cilantro, minced
• Optional - have some celery about to wilt or carrots or bell peppers this is a good place to add them
• Optional spices: 2 tsp Corriander, 1 tsp Cinnomin, 2 tsp smoked paprika
• Optional: tomato paste

 This is the basis for some good Chili. Beans and lentils belong to the legume family and a subgroup called Pulses. In the ancient Mediterranean the main source of protein were Pulses and whole grains. We love legumes today because they provide fiber, protein, and are low in fat. So when you think of the musclses seen in the statues of ancient Greeks and Romans - know they were not eating steak, they were eating beans.

Method

1. Chunky tomatoes: If you want it smooth Pulse tomatoes with their juice in a food processor about 5 times until slightly chunky. I don't do this, but some like it this way.
2. Olive Oil and Onions: Put olive oil in a sauce pan and add the onion - or two - on a medium heat. You can also add other ingredients here such as some sliced celery or carrots or bell peppers. Kosher salt and pepper to stir in and let the onions get soft.
3. Garlic: Once the onions are soft, add the garlic , and stir until you smell it
4. Spices: Add the spices and sugar and combine. 
5. Tomato paste: this is optional if you have it. I add it here and stir in until it slightly changes color
6. Heat tomatoes & beans: In the saucepan, add tomatoes to a boil; reduce to a bare simmer to keep hot. Here is a tip - if you have white beans you want it to boil for at least ten minutes to completely degrade lectins. Less gas, less toots, less pressure.
7. Finish: Stir in corn and cilantro; return to a brief simmer. Season with salt and pepper and serve. 

Mediterranean Diet Points

• Legumes: This dish is worth 1 point (beans).
• Vegetables: ~½ point.
• Fruit (tomato): ~½ point.  

Nutrition (estimates)

Calculated for 6 servings using: 2 × 15-oz cans rinsed beans, 1 × 28-oz diced tomatoes, 2 Tbsp oil, 1 onion, spices, 1½ cups corn. Toppings and added salt are not included; canned sodium varies by brand.

*Use no-salt-added beans/tomatoes and rinse beans to reduce sodium.

Serve & Save

• Garnish with avocado, Greek yogurt, lime, scallions, or extra cilantro.
• Makes great leftovers; freezes well up to 3 months. Reheat gently and freshen with a squeeze of lime.