Chili Cravings Surface In Cold Winter Weather

Just knowing that it’s winter makes my body crave a bowl of chili. There are several low-fat, meatless versions that can be prepared using whole grains or meat substitutes.

I often use bulgur wheat in my chili; it gives a “meatlike” texture. I also have been experimenting with textured vegetable protein (called TVP), a concentrated soy protein that can replace meat in stews, burgers, lasagnas and casseroles. It is sold in bulk at natural food stores.

You can garnish this chili with plain fat-free yogurt, if you wish. Some other serving ideas:

Make two lengthwise, parallel slices in the top of a baguette and remove the top. Take out some of the fluffy bread center and fill the cavity with chili. Top with Cheddar or soy cheese, place the top back on the baguette, wrap in foil and bake in a 375-degree oven 15 minutes. Slice to serve.

Vegetarian chili makes a great topping for a baked potato. Or fill a casserole with chili and spread cooked mashed potatoes or sweet potatoes on top and bake at 375 degrees for 25 minutes for a hearty shepherd’s pie.

Three-Bean Chili

1/4 cup dried mushrooms

Boiling water, as needed

2 teaspoons pure olive oil

1 cup chopped onions

1 cup chopped celery

1 cup chopped carrots

1/2 cup chopped green bell peppers

1/2 cup chopped red bell peppers

1 cup chopped mushrooms

2 jalapeno peppers, seeded and minced

4 cloves garlic, minced

1 teaspoon chili powder

1 teaspoon oregano

1/2 teaspoon cumin

1 teaspoon unsweetened cocoa powder

2 tablespoons tomato paste

1 (28-ounce) can tomatoes crushed in juice or puree

1/2 cup bulgur wheat

1/2 cup rinsed and drained canned kidney beans (see note)

1/2 cup rinsed and drained canned black beans (see note)

1/2 cup rinsed and drained canned navy beans (see note)

1 to 2 cups water or tomato juice

2 tablespoons tamari or soy sauce

1/2 bunch cilantro, minced (2 tablespoons)

Reconstitute dried mushrooms by just covering them with boiling water. Allow to soak 15 minutes or until plumped. Drain; reserve the soaking liquid.

Heat oil in a large saucepan over medium heat. Add all the vegetables including the reconstituted mushrooms and the jalapeno peppers; saute 3 minutes. Add the garlic, dried spices and cocoa powder; saute 1 minute or until vegetables begin to brown.

Add the tomato paste and mushroom soaking liquid; cook 1 minute. Add the tomatoes and their juice, bulgur and beans. Add enough water or tomato juice to cover the ingredients. Simmer 45 minutes or until bulgur is tender. Add tamari or soy sauce and cilantro and serve.

Yield: 8 servings.

Nutrition information per serving: 151 calories, 7 grams protein, 2 grams fat (12 percent fat calories), 30 grams carbohydrate, no cholesterol, 519 milligrams sodium.

Note: You may use dried beans if you prefer. Place 1/4 cup of each type dried bean in a bowl and cover with water. Let soak overnight. The next day, drain and rinse the beans, cover with fresh water and simmer for about 1 hour or until tender.

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