Crockpot Chili, phase 1
1 medium onion, chopped (about 1 cup)
5 cloves garlic, minced
1 package soy ground beef substitute (I use Smart Ground)
1 Tbsp. chili powder *
1 Tbsp. California chili powder *
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. cayenne pepper
1/2 tsp. hot pepper flakes
1 can (15 oz.) black beans, drained and rinsed
1 can (15 oz.) kidney beans, drained and rinsed
1 can (15 oz.) chili beans in sauce
1 can (4 oz.) diced chilis (mild or hot - your choice)
1 can (14 - 1/2 oz.) fire-roasted tomatoes, crushed (undrained)
1 can (14-1/2 oz.) diced tomatoes, (undrained)
1/8 tsp. liquid smoke
Hot sauce to taste
Freshly ground black pepper to taste
Heat oil in large skillet over medium heat. Add onion and garlic and cook until onion is tender (about three minutes). Add “beef” and break up evenly in skillet until heated through. Add next six ingredients and stir mixture over medium heat until spices are fragrant.
Empty contents of skillet into crockpot. Add all remaining ingredients, and mix well. Cook in crockpot on low setting for 6 - 8 hours.
Serve with plain lowfat yogurt, snipped green onions, lime juice, and shredded cheese (if you’re on phase two).
* I find these in our grocery store in the "ethnic foods" section - they come in plastic baggies and are far less expensive than the bottled spices. You can use whatever chili powder you have around.
Same caveat as the lentil soup - there is wheat gluten in the veggie crumbles (at least the kind I found), so it may not fit your definition of phase one. The chili really doesn’t need them, so leave them out until phase two if that’s what you’re most comfortable with (and that way you get to add cheese, too!).
|
