Chili w Quinoa (nutritional information included) - VEGAN

Chili w Quinoa (nutritional information included)

By Skip Graden in Central Illinois Vegans and Vegetarians ·

Servings: 16

Yield: 128 ounces

Preparation Time: 40 minutes

Start to finish: 2 hours 40 minutes

 Yeild and Servings are approximate as well as times...

4 cups Quinoa, Prepared in Vegetable Broth

2 cups vegetable broth

1/2 teaspoon chili powder1/4 teaspoon Red pepper flakes

1/2 teaspoon cumin

1/4 teaspoon cinnamon

1/2 teaspoon dried onion flakes

1/4 teaspoon dried oregano

1 dash liquid smoke flavoring

1 clove Garlic

1 medium Onion, diced small

2 medium Carrot, diced small

2 stalks celery, diced small

1/2 medium Red bell Pepper, diced small

1/2 medium yellow bell pepper, diced small

1/2 medium orange bell pepper, diced small

1/2 medium green bell pepper, diced small

5 ounces baby Bellas, rough diced

1 bag corn with red and green peppers

1 cup v-8® vegetable juice

2 cans Crushed tomatoes

2 cans diced tomato

1 large can chili beans in zesty sauce

2 small black beans, canned

2 small garbanzo beans, canned

1 small pinto beans, canned

2 tablespoons chili powder

1 teaspoon chipotle pepper

1 teaspoon cumin

1 teaspoon cinnamon

6 ounces beer

3 cups v-8® vegetable juice

1/4 cup Brown sugar

1 tablespoon instant coffee powder, I use instant espresso coffee

3 bay leaves, whole

1 bunch cilantro, chopped fine

1. prepare quinoa with vegetable broth and add chili powder, red pepper flakes, cumin, cinnamon, onion flakes, oregano, and a dash of liquid smoke.  Bring to boil for 3-4 minutes and add frozen corn with red and green peppers, boil for 2-3 more minutes.  Remove from heat, cover, and let steep for 15-20 more minutes.

2. Heat a large soup pot, add 2-3 teaspoons of vegetable oil and when it is hot add onion, saute until translucent. (2-3 minutes) add carrot, celery, and bell peppers, saute another 2-3 minutes and add garlic, saute until fragrant then add another dash of liquid smoke.  Deglaze pan with beer and 1 cup of v-8 juice.

3. Add all cans of tomatoes, one at a time.

4. Slowly add beans one can at a time, starting with red kidney/chili beans, black beans, garbanzo beans, and pinto beans.  Then add the rest of the V-8 juice.

5. Bring to boil and reduce heat to simmer.  Add seasonings one at a time and stir in completely.  Simmer for 30-40 minutes, adjust seasongs to your desire. Stir in one bunch of chopped Cilantro and serve hot.

Per Serving (excluding unknown items): 299 Calories; 4g Fat (12.1% calories from fat); 11g Protein; 56g Carbohydrate; 8g Dietary Fiber; trace Cholesterol; 701mg Sodium.  Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutrition Warnings:

    Onion:  MasterCook assumes an average 'whole' size of this ingredient.     Carrot:  MasterCook assumes an average 'whole' size of this ingredient.     Red bell Pepper:  MasterCook assumes an average 'whole' size of this ingredient.     yellow bell pepper:  MasterCook assumes an average 'whole' size of this ingredient.     orange bell pepper:  MasterCook assumes an average 'whole' size of this ingredient.     green bell pepper:  MasterCook assumes an average 'whole' size of this ingredient.     baby Bellas:  MasterCook assumes an average 'whole' size of this ingredient.     corn with red and green peppers:  MasterCook assumes an average 'whole' size of this ingredient.     Crushed tomatoes:  MasterCook assumes an average 'whole' size of this ingredient.     diced tomato:  MasterCook assumes an average 'whole' size of this ingredient.     chili beans in zesty sauce:  MasterCook assumes an average 'whole' size of this ingredient.     black beans, canned:  MasterCook assumes an average 'whole' size of this ingredient.     garbanzo beans, canned:  MasterCook assumes an average 'whole' size of this ingredient.     pinto beans, canned:  MasterCook assumes an average 'whole' size of this ingredient.     bay leaves, whole:  MasterCook assumes an average 'whole' size of this ingredient.     cilantro:  MasterCook assumes an average 'whole' size of this ingredient.

(Nutritrional information will vary depending on brand of canned goods used, or variance of seasoning)

Mexican Gumbo w/Chicken

Mexican Gumbo w/ Chicken

By: Kelli Venezia & Skip Graden

1 tablespoon extra-virgin olive oil

1 pound boneless, skinless chicken breast, trimmed of fat and diced (Grill Chicken for additional flavor, any other meats such as Steak, Chorizo, or season Ground Beef may be added or substituted)

3 cups frozen bell pepper and onion mix (about 10 ounces) (1 pkg Southwest Blend of Fajita Veggies) or Grilled/Roast Fresh

1 tablespoon ground cumin (less if desired, 1 teaspoon for mild, 2 for medium)

2 14-ounce cans reduced-sodium chicken broth

1 15-ounce can diced tomatoes, preferably with green chiles
1 15-ounce can Black Beans drained

1/4 teaspoon freshly ground pepper

2 tablespoons lime juice (prefer fresh Lime)

1 cup Instant Rice
1 cup V-8 Juice
1/2 cup chopped fresh cilantro (add some just before boiling, reserve the rest for garnish)

3/4 cup shredded reduced-fat Cheddar or Monterey Jack cheese
Sour Cream & Chips for garnish

Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. (Unless you have previously Grilled the chicken and veggies) Transfer to a plate using a slotted spoon.

Add pepper-onion mix and cumin to the pot, still complete this step if previously grilled roasted the veggies. Cook, stirring occasionally, until the onions are lightly browned, or if previously Grilled warmed through, about 4 minutes. Add broth, tomatoes, black beans, pepper and lime juice; bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 minutes more.

Return the chicken and any accumulated juice, add the rice & V-8 Juice, at this time to the pot and bring to a low boil then reduce heat to a simmer, stirring, until heated through, about 1 minute. Remove from the heat; stir in cilantro. Garnish with Chips, Cheese, Cilantro, & Sour Cream.

EDIT 9/20/15: As I read this over after completion of becoming Certified Culinarian (actual chef), I am seeing some changes that I would use that I think may elevate a great soup. I would add a small dice of carrots and celery to the peppers and onions. (snd if threre is time to fire roast them before sauteing that would be optimal.) I may also add some minced jalapeno, maybe 1/2 of one? Dependant of how much heat you desire??? Lastly instead of rice, Quinoa could be used.  It adds to the protien punch as Quinoa has 8 of the 9 essential amino acids needed to consider it a perfect protien!