Cooking For Life
Better health through better eating.
photograph by Dean Drobot | Dreamstime
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A healthy diet is important, not just for those who want to drop a few pounds, but for all — if we want to feel and look our best. To create a healthy meal repertoire, we’ve gathered a few step-by-step recipes from Bianca Phillips, Memphis Flyer editor and author of the cookbook Cookin’ Crunk: Eatin’ Vegan in the Dirty South, and Carolyn Nichols, nutrition education coordinator with the Church Health Center (CHC) and contributing author for the CHC’s 40 Days to Better Living Cookbook: Your Easy-to-Use Guide to Delicious, Healthful Meals. Be well and bon appetit!
Chipotle Chickpea Chili
1 tablespoon canola oil
1 onion, chopped
3 cloves garlic, minced
8 button mushrooms, sliced
8 ounces extra-firm regular
tofu, drained and cubed
1 canned chipotle chile in adobo sauce, minced
1 can (28 ounces) diced tomatoes with juice
1 can (14 to 16 ounces) chickpeas, drained and rinsed
1 can (14 to 16 ounces) kidney beans, drained and rinsed
1/2 cup frozen corn kernels
2 tablespoons tomato paste
2 tablespoons chili powder
1 teaspoon adobo sauce from the canned chipotle chiles
1 teaspoon salt
1/4 teaspoon ground cumin
Heat the oil in a large soup pot over medium heat. Add the onion and cook, stirring frequently, for 2 to 3 minutes. Add the garlic and mushrooms and cook, stirring occasionally, until the mushrooms begin to cook down, 5 to 7 minutes.
Add the tofu and chile and cook, stirring frequently, until the tofu is lightly browned, 5 to 7 minutes. Add the tomatoes and their juice and the chickpeas, kidney beans, corn, tomato paste, chili powder, adobo sauce, salt, and cumin and stir well. Decrease the heat to low, cover, and simmer, stirring occasionally, for 30 minutes.
Makes: 4 to 6 servings