All tagged Tomato Paste

Easiest Vegan Chili

Easiest Vegan Chili

Chelsea Gloeckner
Blog

Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes!  It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer.  Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners.  Store it in the fridge in an airtight container for 4 days.

Serves: 4-6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

2 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

2 cloves garlic, minced

1 tablespoon chili powder

1 teaspoon cumin

½ teaspoon paprika

1 tablespoon tomato paste

24-oz. can diced tomatoes

2 15-oz. cans black beans, drained and rinsed

1 15-oz. can white beans, drained and rinsed

1 cup water

How (your directions):

Heat olive oil over medium heat in a large Dutch oven.

Add yellow onion and salt, and cook until translucent, about 2 minutes.  Add the garlic and sauté for 30 seconds.

Add chili powder, cumin, paprika, and tomato paste.  Sauté for 1 minute.

Add black beans, white beans, and water.  Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.

Serve immediately with your favorite chili toppings!

Why (the science):  Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.

Cauliflower Chickpea Curry

Cauliflower Chickpea Curry

Chelsea Gloeckner

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Eggplant and Mushroom Bolognese

Eggplant and Mushroom Bolognese

Chelsea Gloeckner
Blog

This bolognese recipe is my new favorite pasta creation, because it really has the flavor and texture of a classic Italian meat sauce.  Mushrooms and eggplant are often used to replace meat, so when they are diced finely and sautéed with Italian seasoning, the result is a phenomenal sauce that you’ll love more than the meat version!  Don’t leave out the tomato paste, as it creates a richness in flavor that can’t be missed!

Serving Size: 4 portions

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

1 tablespoon olive oil

½ large yellow onion, finely diced

Dash of salt

1 eggplant

1 tablespoon tomato paste

1 8.oz package baby bella mushrooms

½ teaspoon Italian seasoning

Pinch of red pepper flakes (optional)

Cracked black pepper to taste

1 jar favorite tomato sauce

4 oz. spaghetti

How (your directions):

Bring a large pot of water to a boil and salt generously (pasta water should taste like the saltiness of the ocean).

Meanwhile, heat olive oil in a large fry pan over medium heat and sauté onions with a pinch of salt until slightly translucent, about 5 minutes.

Cut eggplant into a small dice and add to onions.  Push onions and eggplant to one side of the fry pan.  Add the tomato paste directly to the heat and allow to cook for one minute.  Then, stir all ingredients together and continue to sauté.

Add spaghetti to boiling, salted water and cook to al dente or 1 minute shorter than package instructions (about 7 minutes).

Finely dice the mushrooms and add to vegetable mixture.  Add Italian seasoning, pepper, and red pepper flakes if using.

When mushrooms have browned, add jar of your favorite tomato sauce and reduce heat to low.

Add 1 ladle of pasta water to sauce before draining water (the starch of pasta water thickens the sauce).

Serve the eggplant and mushroom Bolognese over spaghetti with a drizzle of olive oil and a few basil leaves.

Bon appétit!

Why (the science):  Did you know that eggplant can help lower blood pressure and cholesterol!?