Farmer's Market: Sweet & Spicy Vegan Chili
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 227.1
- Total Fat: 2.5 g
- Cholesterol: 0.0 mg
- Sodium: 928.8 mg
- Total Carbs: 42.3 g
- Dietary Fiber: 14.2 g
- Protein: 12.8 g
IntroductionRed beans are very high in iron. One cup is about a third of the daily recommended value. This recipe also has 13% DRV calcium and a day's worth of vitamins A and C. Red beans are very high in iron. One cup is about a third of the daily recommended value. This recipe also has 13% DRV calcium and a day's worth of vitamins A and C.
1lb raw red beans, rinsed, picked over, and soaked at least five hours
1t baking soda
1t olive oil (5g)
4", 1/2c. leek, sliced thinly (42g)
3 garlic, minced (6g)
1 green and 1 purple bell peppers, diced (111g, 96g)
6" hot pepper, diced (22g)
4 strands oregano, fresh, minced
2 bay leaves
scant cinnamon (optional)
6 leaves basil, fresh, minced
1c. sweet potato, shredded (90g)
2c tomatoes, diced (332g)
Raw beans have a toxic element in them that soaking and cooking at high temperatures nullifies. Red beans have the highest levels of toxicity. Raw beans should not be cooked in a slow cooker. The baking soda also helps address the toxic element, which causes gas. Kombucha, a seaweed, may also be used instead of baking powder.
Nutritional information accounts for water as the quart of liquid, but I used whey. You may use vegetable broth or chicken stock, etc. The flavor difference is subtle. Use what you have on hand. Whey adds protein, but is not vegan.
Prepare the next four groupings in separate bowls. Drain and rinse. Rinse the pot and heat olive oil until a bit of the first grouping added pops and sizzles. Add the aromatics (leek, garlic, peppers) and sautee for 6min. Add the spice grouping and stir constantly for 2min. Pour in a quart of liquid and scrub the bottom vigorously. Add sweet potatoes and simmer 10min. Add tomatoes. Continue to simmer until desired consistency, stirring often.
Serving Size: 1c, (~150g)