Tuesday, January 21, 2020

Chili (WFPBNO)

The weather started getting cool this weekend (it's currently COLD) in  my part of Florida. So I made this Whole Food Plant Based No Oil Chili. It was amazing. You definitely need a bowl of this filling and flavorful chili in your hands.
  • 1 medium sweet onion, diced
  • 1 red bell pepper, diced
  • 5-6 cloves garlic, minced
  • 1/2 can (6 ounce) no-salt tomato paste
  • 1 can (14.5 ounce) fire-roasted diced tomatoes
  • 2 cans (8-ounce) no-salt tomato sauce
  • 3 cups reduced sodium vegetable broth
  • 1/3 cup chili powder
  • 2 1/2 tablespoons chili powder
  • 1/2 tablespoon cumin
  • 1 tablespoon smoked paprika
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground black pepper
  • 4 cans (15 ounce) beans, drained & rinsed (I used 2 black beans, 1 cannellini, 1 navy)
  • 1 can (15 ounce) whole kernel corn
  • 1/2 cup red lentils, rinsed and drained (but not pre-cooked)

Heat a large dutch oven to medium-high and water saute the onions and peppers for about 5 minutes (until they begin to soften). Stirring occasionally and adding more water if needed.

Add garlic and cook for one minute. Add water if needed.

Add the tomato paste, stir well and reduce heat to medium. Add a splash of water if needed.

Add remaining ingredients and stir.

Cover and let simmer, stirring occasionally  Once it's at a simmer, lower heat to medium/low and cook for about 45 minutes. Stirring occasionally.

Serve with cornbread and/or a good splash of hot sauce. Leftovers reheat well.

This makes about 12 cups of chili. It also will freeze well. But we ate all of ours!! Enjoy!<

Sunday, December 29, 2019

Mediterranean Barley Salad

I made this based on a recipe in a Forks Over Knives magazine. I didn't have all the same ingredients so this is my version. Jack thinks the barley is kind of bland, so I would suggest cooking it in no-sodium added vegetable broth instead of water. I do like the overall flavors and you could always substitute for things you have at home. This can be served as a main dish salad or as a side dish.

  • 1 cup dry barley
  • 1 red bell pepper, chopped
  • 1/2 orange bell pepper, chopped
  • 1 can quartered artichokes, drained
  • 1 medium shallot, finely chopped (1/4 cup)
  • 1/3 cup Kalamata olives, sliced
  • 2 tablespoons fresh oregano
  • 2 cups grape tomatoes
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon crushed red pepper


Cook the barley according to package directions. When done drain and run cold water over the barley. Let sit to drain well.


While the barley is cooking prepare all of the veggies (through oregano). Put the prepped veggies in a large bowl.


As soon as the barley comes off the heat, add the cherry tomatoes to a nonstick skillet and cook over medium-high heat 7-9 minutes until they're blistered and beginning to pop. Stir occasionally.  Remove from heat and add the vinegar and red pepper.

Toss the barley and tomatoes with the vegetables in your large bowl.

Enjoy!!!!

Sunday, November 17, 2019

Black Bean Tomato Soup

It has gotten chilly in Florida (I could do without that!) and soup weather is here. I've really been amiss with not getting things posted and hope you know I'm still here cooking away. This black bean soup seems lengthy but most of the ingredients are spices and canned goods. This has an amazing flavor that I think you'll love. Go ahead, get out your soup pot and get to cooking.

  • 1 medium red onion, peeled and diced
  • 1 tablespoon minced garlic
  • 1 jalapeno, seeded and diced
  • 1 tablespoon cumin
  • 2 teaspoons oregano
  • 2 teaspoons maple syrup
  • 1 teaspoon black pepper, freshly ground
  • 1/2 cup dry white wine
  • 2 1/2 cups vegetable stock
  • 2 (15 ounce) can's diced tomatoes, fire-roasted
  • 1 28-ounce can crushed tomatoes
  • 3 cans black beans, drained
  • juice from 1 lime
  • handful of chopped cilantro (or more to taste)
  • corn tortilla chips to serve along


Heat 2 tablespoons water in a heavy dutch oven over medium heat. Add the diced onions and cook, stirring occasionally, until translucent. About 5 minutes.

Add garlic, jalapeno, cumin, oregano, maple syrup and black pepper. Stirring constantly for a minute.

Add the wine, stock, all the tomatoes and black beans to the pan. Give it a good stir.

Bring to a boil, then reduced heat to medium-low and let simmer about 30 minutes.

Squeeze in juice of a lime and taste. If you want more lime you can add it now or per serving.  Sprinkle with cilantro. I reserved some cilantro and a lime slice for each bowl.

This was so good. It's not a super thick soup. You could always add less broth or puree some of the soup to thicken it up. We loved the flavor and texture.

Enjoy!!