veggie chili

This veggie chili is so perfect; I made it twice in one week. The beautiful colors, ideal consistency, and subtle heat create the perfect dish for a rainy fall night. If you are a meat-eater, you will not miss the meat in this chili. These lentils hold their shape, provide a nice bite, and are loaded with protein.

adapted from Gwyneth Paltrow’s My Father’s Daughter

serves 4-6

2 Tbsp extra virgin olive oil

1 small yellow onion, diced

2 small-medium carrots, diced

1 red bell pepper, seeds and ribs removed, diced

2 cloves garlic, peeled and minced

¾ tsp. mild chili powder

½ tsp. ground cumin

¼ tsp. freshly ground black pepper

1 tsp. chipotle in adobo

1 (28 oz.) can whole peeled tomatoes w/ juices (no added sodium)

½ cup de Puy lentils (small, dark, French) rinsed and drained

1 (14 oz.) can black beans, rinsed and drained

1 (14 oz.) can kidney beans, rinsed and drained

Pinch coarse salt

2 Tbsp. tomato paste

to make your chili:

*with dutch oven over medium-high heat, heat the olive oil

*add the onion, carrot, pepper, garlic, chili powder, cumin, and black pepper, stirring for 10 minutes, or until softened

*add chipotle and stir to combine

*add the tomatoes and juices, crush tomatoes with spoon

*bring to boil, and then simmer for 40 minutes

*add lentils and beans

*fill 1 (14oz.) can with water and add to pot, along with salt

*bring to boil, and then simmer for 40 minutes

*stir in the tomato paste and cook for 20 more minutes

*add more salt/pepper if needed before serving

serving suggestion:

serve atop brown rice or a split sweet potato

nutrition per serving:

calories: 350

carbs: 57

fat: 6

protein: 19

iron: 21

sugar: 14

carrot soup

This lovely, hearty soup is perfect for a winter’s day. The citrus and yogurt add a punch of freshness and provide a pleasant foil to the root vegetable’s earthiness. In my experience, the soup was quite flavorsome without adding salt or pepper. Also, up to a cup of water can be added after blending for desired thickness.

Based on a recipe I found in Glamour magazine, this soup boasts beta carotene, vitamin C, and antioxidants. Carrots are “the friendliest skin food around” according to the magazine’s editors. And who doesn’t want a delicious way to repair and defend skin cells?

serves 4

2 Tbsp. olive oil

1 Tbsp. butter

2 garlic cloves, minced

1 medium onion, diced

1 Tbsp. ground ginger

zest of 1 lemon

1 Tbsp. ground coriander

1 tsp. ground cumin

1 tsp. ground cinnamon

2 ½ lbs carrots, peeled & chopped

2 cups water

4 cups low-sodium veggie stock

½ cup orange juice

½ cup plain light yogurt

salt and pepper to taste

to make your soup:

*heat the oil and butter over high heat

*lower heat to medium and add garlic, onion, ginger, lemon zest, coriander, cumin, & cinnamon, cooking for 5 minutes, stirring constantly

*increase heat to medium high, add carrots and water, cover and cook for 15 minutes, stirring occasionally

*add stock and simmer for 30 minutes

*using an immersion blender, completely blend the soup

(if using a blender, work in batches with cooled soup)

*add orange juice and yogurt, stir until well-blended

*add salt & pepper to taste

serving suggestion:

*soup can be served hot or cold

*garnish with 1 tsp. yogurt and/or a sprinkling of chives
*serve with a vinaigrette salad and garlic bread or croutons