Vegan Chili

Today I made chili for the family and I will use it to top some potato hash browns. Remember to add whatever additional “chili” toppings you like (while sticking to your healthy diet, of course).

I needed something to eat and chili sounded great. But for now, I’m focusing on not eating as much meat and I definitely cannot have the potato hash browns while on the GAPS and SCD Diets. So here is the recipe I created for myself today.

Ingredients:

• 2 cups mushrooms* (I like portabello)
• 1/4 cup chopped onions*
• 1/4 cup chopped yellow, orange, or red bell peppers (or combination)
• 1/4 to 1/2 cup water
• 1/2 tsp onion powder*
• 1/4 to 1/2 tsp cumin
• 1/4 tsp granulated garlic powder* (or 1 clove fresh garlic)
• 1 – 2 tsp favorite chili powder*
• 1 – 2 TBS tomato paste (or substitute 1/4 – 1/2 cup tomato sauce or puree for GAPS/SCD diets)
• 1/2 cup lentils (brown or green works best, red tends to get mushy when cooked)
• 1/4 cup diced carrots
• 1 small bay leaf
• salt and pepper to taste
• 1 TBS olive oil for grilling the onions*

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.
Onions can also be cooked in a non-stick pan with a little water instead of using oil.

Directions:

Mushroom and Vegetable Mixture

1. Cook lentils according to directions, adding carrots. Usually 1 part lentils to 2 parts water. Add a dash of salt and bay leaf for added flavor.
2. Put olive oil into a heavy bottom pan and grill the onions until translucent
3. Add mushrooms and bell peppers (plus fresh garlic, if using) and stir for a couple of minutes
4. Add water, tomato paste, onion powder, granulated garlic, chili powder, cumin, salt and pepper to taste, simmer for about 5 minutes. You might have to add more water if too dry.
5. Add mushroom mixture to lentils and simmer about 5 additional minutes to allow flavors to blend.
6. Serve over cauliflower hash browns.

Notes:

• Try adjusting (or adding to) any of the seasonings to best suite your personal tastes. 
• The mushroom mix should create a tasty “savory” sauce if cooked long enough before adding to lentils (see ‘Mushroom and Vegetable Mixture’ photo above).