So , start 2021 off with the step-by-step approach to the Mediterranean Diet and create a new you with small goals and sustainable change !
Here ’ s a vegetarian chili recipe to help get you started :
THE BEST VEGETARIAN CHILI IN THE WORLD Prep : 15 mins ; Cook : 1 hour ; Servings : 8
1 tablespoon olive oil ½ medium onion , chopped 2 bay leaves 1 teaspoon ground cumin 2 tablespoons dried oregano 1 tablespoon salt 2 stalks celery , chopped 2 green bell peppers , chopped 2 jalapeno peppers , chopped 3 cloves garlic , chopped 2 4-ounce cans chopped green chile peppers , drained 2 12-ounce packages vegetarian burger crumbles 3 28-ounce cans whole peeled tomatoes , crushed ¼ cup chili powder 1 tablespoon ground black pepper 1 15-ounce can kidney beans , drained 1 15-ounce can garbanzo beans , drained 1 15-ounce can black beans 1 15-ounce can whole kernel corn
Heat the olive oil in a large pot over medium heat . Stir in the onion , and season with bay leaves , cumin , oregano , and salt . Cook and stir until onion is tender , then mix in the celery , green
bell peppers , jalapeno peppers , garlic , and green chile peppers . When vegetables are heated through , mix in the vegetarian burger crumbles . Reduce heat to low , cover pot , and simmer 5 minutes .
Mix the tomatoes into the pot . Season chili with chili powder and pepper . Stir in the kidney beans , garbanzo beans , and black beans . Bring to a boil , reduce heat to low , and simmer 45 minutes . Stir in the corn , and continue cooking 5 minutes before serving .
Nutrition information per serving : 391 calories ; protein 28.2g 56 percent DV ; carbohydrates 58.7g 19 percent DV ; fat 7.9g 12 percent DV ; cholesterol 0 mg ; sodium 2,571.2 mg 103 percent DV .
References
1 . Khalil S . New Year ’ s resolutions last exactly this long . New York Post . https :// nypost . com / 2018 / 12 / 21 / new-years-resolutionslast-exactly-this-long /. Published December 22 , 2018 . Accessed November 10 , 2020 .
2 . Luciani J . Why 80 Percent of New Year ’ s Resolutions Fail . U . S . News & World Report . https :// health . usnews . com / healthnews / blogs / eat-run / articles / 2015-12-29 / why-80-percent-of-newyears-resolutions-fail . Published December 29 , 2015 . Accessed November 10 , 2020 .
3 . Ford ES , Bergmann MM , Kroger J , Schienkiewitz A , Weikert C , Boeing H . Healthy Lifestyle Habits May Be Associated with Reduced Risk Of Chronic Disease . Arch Intern Med . 2009 ; 169 ( 12 ): 1355-1362 .
• Corinna Dorais is a clinical dietitian with Anderson Regional Medical Center . www . meridianstar . com
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