Veggie Chili

3 Apr

A few years ago I participated in Team in Training for the Leukemia and Lymphoma Society.  I fund-raised more than $2,000 for the organization, while I trained to hike Mount LeConte, the third highest peak in the Great Smoky Mountains.  Before I was completely set on fund-raising and hiking for LLS, the volunteers at Team in Training conducted an exercise at the informational session that helped solidify my committment to the challenge.

They told us to stand if we were cancer survivors.  A couple of people stood.  Then they told us to stand if we knew someone in our family who had cancer.  A few more people rose from their chairs.  Then they said to stand up if a friend of ours had cancer.  By that time they didn’t need to go on, everyone in the room was standing.  Cancer affects every single person and it is LLS’s mission to find a cure.  They didn’t need to say any more, I signed my name on the papers and I was ready to start my journey. 

That was a few years ago and I’m ready to take on another challenge to help find a cure for cancer.  I just requested information to do the Breast Cancer 3-day walk this year.  That’s walking 60 miles in 3 days, along with fund-raising $3,000.  Whew, that makes me tired just thinking about it!   

You’re probably wondering, what does this have to do with veggie chili?  Well, more than you think.  I have tried over a dozen veggie chili recipes since I’ve become vegetarian and this one is not only the absolute best, but it also has pumpkin in it.  According to the website Food for Breast Cancer, “Pumpkins and pumpkin seeds have components such as squalene, carotenoids, β-carotene, zeaxanthin and various tocopherols with suspected or demonstrated cancer fighting properties.”  A recipe that’s good tasting and good for you?  Need I say more?

Before it gets too warm to eat chili, make sure you try out this recipe.  It comes from the Woman’s Day cookbook Wednesday Night is Vegetarian.  Surprisingly, I barely altered this recipe because it is so good.  Look for my changes in red below.

Veggie Chili

Skillet     –     Serves 6     –     Total Time: 25 minutes

Ingredients:

  • 5 1/2 cups water (or vegetable broth)
  • 3/4 cup bulgur wheat
  • 2 tsp olive oil
  • 1 cup each chopped onion and red bell pepper
  • 2 Tbsp salt-free chili powder
  • 2 tsp each minced garlic and ground cumin
  • 1 large can (28 oz) crushed tomatoes
  • 1 can (15 oz) 100% pure pumpkin
  • 1 medium zucchini, diced
  • 1 cup frozen corn
  • 1 can (15.5 oz) low-sodium black beans, rinsed
  • 1/2 cup chopped cilantro
  • Accompaniments: reduced-fat Cheddar cheese (or shredded soy cheese), reduced-fat sour cream (or Tofutti sour cream)
  1. Put 3 cups water and bulgur in a medium microwave-safe bowl.  Cover and microwave on high until bulgur is tender, about 15 minutes (or follow directions on bulgur wheat’s package to make it on the stove top).
  2. Meanwhile, heat oil in a large nonstick skillet.  Add onion and pepper; sauté 5 minutes.  Add chili powder, garlic and cumin; sauté until fragrant.
  3. Add remaining water (or vegetable broth), the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat.  Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.
  4. Stir in beans and bulgur; heat through.  Remove from heat, stir in cilantro.

Per Serving: 266 cal, 12 g pro, 52 g car, 14 g fiber, 3 g fat (1 g sat fat), 0 mg chol, 249 mg sod

Vege-meter: 9.5

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One Response to “Veggie Chili”

  1. Alison Mercer September 9, 2012 at 6:25 pm #

    Reblogged this on Prosey Rosey and commented:

    I love this recipe – making it tonight. Veggie chili and football! What more can a girl ask for?

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