H
earty. Comforting. Satis-
fying. Filling. These are
not words generally as-
sociated with healthy, nutritious, vegan
— yet they can be. As we settle in for
winter and our tummies (often with a
mind of their own) turn to thoughts of
meatloaf, stews and roasts, here are
some suggestions for cutting the meat
while still nourishing our core.
It’s easy to go meatless, but not
all meatless options are healthy. A big
plate of pasta covered in Alfredo sauce
can pile on the calories and put you into
a stupor! There are healthier options to
keep you full, including beans, potatoes,
yams, squash, peas, carrots, avocados,
turnips, beets, artichokes and protein
rich grains like quinoa. Hearty Vegetable Chili
This month’s chili recipe is as tasty
as it is nutritious – and easy to make. Free of: DAIRY, EGGS, SOY, PEANUTS, TREE NUTS, WHEAT,
FISH, SHELLFISH, GLUTEN
A few tips:
Start with a good vegetable
stock. Kitchen Basics has
great stocks, including un-
salted and organic varieties.
Vary the beans – kidney, black,
cannellini, pinto, lentils, gar-
banzo or navy.
If you don’t like beans, use
diced sweet or golden pota-
toes.
Up the veggies by adding
zucchini, peas, corn, carrots,
mushrooms, kale, fennel, or
squash.
Some like it spicy, some don’t.
Increase or decrease chili
powder, add cumin, cayenne or
chipotle.
Thick or thin? Increase or
reduce the broth; serve over
quinoa or brown rice.
Refrigerate leftovers for up to
5 days. Freezes well, too.
54 WNY Family January 2019
Yield: 6 servings, recipe easily doubles
Prep Time: 15 minutes • Cook Time: 45 minutes
1-2 Tablespoons olive oil
2-3 bell peppers, chopped
(green, orange, yellow, red)
1 medium onion, chopped
2-3 celery stalks, chopped
2-3 garlic cloves, chopped
3 cups diced tomatoes, fresh or canned
3 cans beans (approx.4 cups),
drained and rinsed
4 cups vegetable stock
1 Tablespoon chili powder
1 Tablespoon oregano
Salt, pepper to taste
In a large sauce pan, over medium heat, add olive oil and sauté the bell peppers, on-
ions, and celery until softened. Add the garlic and sauté another minute or two. Add the
remaining ingredients. Bring to a boil, stirring occasionally. Cover and reduce heat to
low, simmer for 40-45 minutes to allow flavors to develop.
Optional topping ideas:
Chopped scallions, onions, shredded lettuce, guacamole, tomatoes, vegan sour cream.
If you have any questions about our column, e-mail Kathy at [email protected].
For further information about food allergies, contact FARE www.foodallergy.org, or
call 1-800-929-4040.
Kathy Lundquist is a Western New York parent whose son, now an adult, was born with
severe food allergies. Over the last two decades, she has worked tirelessly, in a variety
of capacities, to increase community awareness about food allergies.