Slow Cooker Tailgate Chili

In the deep winter, it's still a great time for chili and slow-cooker chili! 

Ingredients:

1 tbsp olive oil

1 onion, diced
4 garlic cloves, minced
1 can (15-oz) kidney beans, drained and rinsed
1 can (14-oz) diced tomatoes
2 tbsp soy sauce
2 tbsp cocoa powder
2 tbsp nutritional yeast
2-3 tbsp chili powder
1 tbsp (vegan) Worcestershire sauce
1 tsp ground cumin
1 tsp ground cinnamon
½ tsp onion powder
½ tsp garlic powder
¼ tsp ground allspice
¼ tsp ground ginger
dash ground cloves 

1 bay leaf
1 cup dry bulgur wheat

2 cups vegetable broth 
1½ cups corn
1 cup (9-oz) salsa
4-oz guacamole

Directions:

1. Heat oil over medium-high heat. Sauté onions and garlic until translucent.
2. Combine onions and garlic with all ingredients except guacamole in slow cooker. 
3. Cook on low approximately 8 hours.
4. Remove bay leaf and season with salt and pepper.
5. Thin with water or veg broth if necessary.
6. Garnish with guacamole.

Notes:

• Serves 4
• Per serving: 397 calories, 8.1g fat, 73g carbs, 21g fiber, 9.9g sugars, 16.9g protein

Kelley's Quick Burrito Bowl

Wanting to skip the torilla but still want a quick and easy buritto-like meal? Try Kelley's Quick Burrito Bowl!

Ingredients:

1/4 cup vegetable broth

1 bag (16-oz) cauliflower rice
1 bag (16-oz) frozen okra (or broccoli)
1 jar (24-oz) salsa
1 ½ cup roasted corn (or regular)
1 can (15-oz) (vegan) refried beans (or black beans)
4-oz guacamole

Directions:

1. Line a large skillet with ¼-cup broth.
2. Add cauliflower rice and okra (if using broccoli steam separately or microwave as directed) and cook until cauliflower rice is just soft and okra has thawed.
3. Stir in salsa, corn and beans, or serve over cooked cauliflower rice.
4. Top with guacamole before serving.

Notes:

• Serves 2
• Time: 15 minutes or less
• Per serving: 421 calories, 6.5g fat, 77.4g carbs, 16.4g fiber, 26.7g sugars, 22.9g protein 

Bean Burrito

Who doesn't love a burrito? This is an easy recipe for a basic bean burrito. It's a great starting place for yum!

Ingredients

Two​ ​15-ounce​ ​cans​ ​black​ ​or​ ​pinto​ ​beans,​ ​drained​ ​and​ ​rinsed
Water​ 
1​ ​Tbsp​ ​chili​ ​powder,​ ​or​ ​to​ ​taste
1​ ​tsp​ ​ground​ ​cumin
1​ ​jalapeño​ ​pepper,​ ​finely​ ​chopped
6​ ​large​ ​flour​ ​or​ ​corn​ ​tortillas​ ​(corn​ ​tortillas​ ​are​ ​smaller,​ ​so​ ​you​ ​may​ ​need​ ​more)
1​ ​cup​ ​cooked​ ​brown​ ​rice​ ​(seasoned​ ​with​ ​salt​ ​and​ ​perhaps​ ​a​ ​squeeze​ ​of​ ​lime​ ​juice)
2​ ​cups​ ​of​ ​mixed​ ​greens
1-1/2​ ​cups​ ​of​ ​your​ ​favorite​ ​salsa
2​ ​avocados​ ​or​ ​1​ ​cup​ ​guacamole
2​ ​fresh​ ​tomatoes,​ ​chopped

Directions

1. In​ ​a​ ​saucepan,​ ​add​ ​the​ ​rinsed​ ​beans​ ​and​ ​just​ ​enough​ ​water​ ​to​ ​cover​ ​the​ ​beans.
   
2. Add​ ​the​ ​chili​ ​powder,​ ​cumin,​ ​and​ ​jalapeño​ ​pepper.​ ​Cover,​ ​and​ ​heat​ ​over​ ​a low-medium​ ​flame.​ ​It​ ​should​ ​take​ ​about​ ​10​ ​minutes​ ​for​ ​the​ ​water​ ​to​ ​begin​ ​to thicken​ ​(and​ ​evaporate​ ​a​ ​bit)​ ​so​ ​that​ ​the​ ​spices​ ​become​ ​more​ ​incorporated​ ​into the​ ​beans.
   
3. When​ ​the​ ​beans​ ​are​ ​heated​ ​through​ ​and​ ​thickened​ ​up,​ ​begin​ ​filling​ ​the​ ​tortillas.
   
4. To​ ​make​ ​the​ ​tortillas​ ​a​ ​little​ ​more​ ​pliable​ ​(and​ ​delicious),​ ​just​ ​heat​ ​them​ ​up briefly​ ​over​ ​an​ ​open​ ​flame​ ​or​ ​in​ ​the​ ​microwave​ ​for​ ​a​ ​few​ ​seconds.
   
5. Spoon​ ​a​ ​couple​ ​tablespoons​ ​of​ ​rice​ ​onto​ ​a​ ​tortilla​ ​about​ ​1​ ​inch​ ​from​ ​the​ ​bottom, and​ ​spread​ ​it​ ​out​ ​in​ ​a​ ​horizontal​ ​line.​ ​Using​ ​a​ ​slotted​ ​spoon,​ ​scoop​ ​out​ ​the​ ​beans and​ ​add​ ​a​ ​few​ ​tablespoons​ ​on​ ​top​ ​of​ ​the​ ​rice.
   
6. Add​ ​the​ ​remaining​ ​toppings,​ ​such​ ​as​ ​the​ ​lettuce,​ ​salsa,​ ​avocados​ ​or​ ​guacamole, and tomatoes,.​ ​Do​ ​not​ ​overfill,​ ​or​ ​it​ ​will​ ​be​ ​difficult​ ​to​ ​roll.​ ​Begin rolling,​ ​from​ ​the​ ​bottom​ ​up,​ ​tucking​ ​the​ ​sides​ ​in​ ​as​ ​you​ ​go​ ​along.

Notes:

• ​6​ ​servings

Insta-Pot Stuffed Pepper Soup

Soup for the winter, done in the pressure cooker for fast and easy.

Ingredients:

1 cup green or brown lentils

1 cup rice

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

4 cups vegetable broth

1 can (14 oz) petite diced tomatoes

1 Tbsp Italian seasoning

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

1/2 tsp ground ginger

16 oz (usually 2 cans) tomato sauce

2 Tbsp soy sauce

2 Tbsp nutritional yeast

1 tsp Worcestershire sauce

bay leaf

Directions:

1. Place all ingredients in Insta-pot or other pressure cooker. 
2. Stir.
3. Cook on high for 22 minutes.
4. Allow natural release for 10 minutes.

Notes:

• Serves 4

Vegetable Korma

Vegetable Korma is a wonderful winter dish. It's good in the summer, too, but I love its heartiness.

Ingredients:
oil

½ onion, diced
4-5 garlic cloves, minced
2 carrots, diced
4-oz green beans, trimmed
1 potato, diced
½ can chickpeas, drained and rinsed
1 tsp ground coriander
½ tsp ground cumin
¼ tsp turmeric
½ cup tomato sauce
½ cup peas
¼ tsp garam masala
dash cayenne pepper
rice

Directions:

1. Sauté onions and garlic in oil until translucent.
2. Add carrots, green beans, and potatoes, and cook 3-5 minutes more.
3. Stir in coriander, cumin, and turmeric to coat.
4. Add tomato sauce, cover, and bring to a boil.
5. Reduce heat to low and simmer until vegetables are fork tender, adding water as needed. (You want to
6. keep a thin layer of liquid along the bottom).
7. Stir in chickpeas and peas and heat over low until thoroughly warm.
8. Add garam masala and stir to combine.
9. Rest 5 minutes then taste, adding salt or more garam masala if desired. You can also add cayenne
10. pepper for a spicy dish. 
11. Serve with rice (or on warmed pita) 

Notes:

• Serves 2
• Per serving: 394 calories, 3.5g fat, 78.2g carbohydrates, 17.6g fiber, 13.8g sugars, 17.3g protein
• You can add ¼-cup coconut milk for a creamy curry version.