Cheezy Black Bean Chili and Healthy Eating

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Our weather here in Kelowna this January has been amazingly warm and sunny,  but still, it is the season for pulling out our pressure cookers and cooking up hot chilis and stews.  I don’t use my pressure cooker nearly enough so I thought this would be a great time to dust it off.  The beauty of pressure cookers is that you don’t have to worry about them boiling over.  You do have to be mindful however that you have enough liquid in your pot so that it doesn’t cook dry, as it cooks at such a high temperature. You also have to be sure once it has reached its peak temperature stage, (mine starts to sound quite whistle-y), that you turn the heat down to low.  I am sure a lot of you have the fancy “Insta Pot”.  I think it works in much the same way.  That’s next on my list to buy. 🙂

Of course this recipe can be made in a regular pot as well, you just have to precook the rice and beans (or used canned).  Unlike most Chili recipes, that all seem to have a similar taste, this recipe contains quite a bit of nutritional yeast so it has quite a different, cheesy taste and it actually doesn’t have any chili powder in it… So I wonder if it is really Chili?

This recipe is great just eaten on its own with your favourite bread for dipping and a salad or steamed broccoli.  I stopped by and picked up a loaf of Flax Bread at “It’s a Bakery” here on Lakeshore in the Mission.  WOW!  Their bread is amazing! Almost all of their breads are vegan too!

This bean recipe is also great stacked on top of baked potatoes, or stuffed in a hard or soft taco shell with salsa, avocado and crispy lettuce.  The world is your oyster!  It is quite thick, so if you would prefer it more runny, simply add water, especially when reheating.  This recipe made enough for our family of four for two nights, plus a little extra left over.  The second night, I used it in hard tacos for a quick meal with some steamed Swiss chard, broccoli and bread.  You’ve got to love quick meals on a weekday!

Yesterday, I was helping a friend cook her first meal in a long time. She is determined to learn to cook plant-based to further improve her health.  Here she is making Bean and Sweet Potato Burritos with avocado sauce.  Half an hour’s work for 5 quick and nutritious meals. 😉

She was very excited about being able to make simple meals on her own and freeze portions for later.  She asked me all sorts of questions about what ingredients she would need to buy to get her going.  She seemed quite concerned about not knowing what proteins, fats and carbs she should eat and in what amounts.  It seems that all of that unnecessary confusion had lead to her giving up on trying to cook for herself.  She just relied on buying pre-made foods.  I find it supremely sad that the good old days of eating what came from the earth, instead of pre-boxed foods, powdered mixes and shakes, seem to have disappeared.  We now second guess what used to come naturally to humankind.  The western diet is a sad reflection of how difficult big business has made it for us to make good decisions around our food.  We are roped into believing that if we don’t eat meat we will be protein deficient.  Honestly, have you ever heard of anyone with a protein deficiency in a first world country?  Think of the numerous healthy cultures such as the Sardinians and the Okinawans who’s health far exceeds that of those eating the SAD (Standard American Diet). What do they eat?  Mainly starches, grains, legumes, vegetables and fruits.  Another false belief held by many, is that when eating plant based, we must properly combine our food at each meal, in order to achieve an optimal amino acid balance.

As Rip Esselstyn (son of the esteemed, plant- based cardiologist Dr. Caldwell Esselstyn) states on page 33 of his book ‘Engine 2 Diet‘, “Plants supply all the essential and nonessential amino acids.  While some plants may be low in (not missing) one amino acid and other plants my be higher in another, your brilliant body sorts it all out and, at the end of the day, complements your amino-acid profile so it is perfectly balanced.  In so doing, it creates a high-quality protein that is healthier, safer and better than animal protein.”  Rip goes on to say that, “North American society is eating far too much protein to the detriment of our health.  Animal based proteins are acid forming in the body and that wreaks havoc on your system.”

If you are interested in learning more about protein and amino acids from Dr. Garth Davis who wrote the book “Protein-aholic” listen to this interview below.  He used to be a protein-aholic himself until he realized the connection between animal protein consumption and the declining health and obesity crisis his patients were facing.   It is only 18 minutes long, so put it on while you are cooking dinner or getting ready in the morning.

Preparation for the Cheezy Black Bean Chili…

 

 

 

Cheezy Chili

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Serves: 8 Prep Time: 20 minutes Cooking Time: 1 hour 1 hour

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 small onion, chopped4 stalks celery, chopped4 cloves garlic, minced1 teaspoon rosemary1 teaspoon oregano1/2 teaspoon black pepper1/4 teaspoon cayenne pepper1/2 pound dried black beans or your bean of choice if using a pressure cooker, otherwise, use 3 cups of cooked or 2-15 ounce cans of beans1/2 cup uncooked wild or brown rice (if using a pressure cooker), or 2 cups of cooked wild or brown rice if using a pot.2 -15 ounce cans of diced tomatoes2 cups of chopped kale5 cups vegetable broth1/2 cup nutritional yeast 

Instructions

1. Heat the pressure cooker or pot on the stove and sauté onion and celery until they start to become translucent.  There is no need to add oil to the pan.  The juices in the vegetables will come out as they start to heat.  Add the minced garlic and spices and stir for 1 to 2 minutes making sure it doesn't burn.  Have a little bit of water on hand to add in should the vegetables start to stick to the pan.
2. Add the rest of the ingredients to the pressure cooker/pot. Give the ingredients a good stir.  Close the lid and close the steam valve off if you are using a pressure cooker.
3. Cook for approximately one hour if using a pressure cooker, or 30-45 minutes in a pot.  Open the steam valve carefully so you don't burn yourself!

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