Veggie Chili Medley

The star of this meal prep is undoubtedly the vibrant and flavorful vegetarian chili. This hearty dish packs a nutritious punch while satisfying even the most devoted meat-lovers. Let’s dive into how to create this comforting bowl of goodness.

The Recipe:

Vegetarian Chili Plate

Ingredients:

• 2 cans (15 oz each) kidney beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 onion, diced
• 2 bell peppers, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• Salt and pepper to taste
• Optional: 1 cup vegetable broth for desired consistency

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, bell peppers, carrots, and celery. Sauté until vegetables begin to soften, about 5-7 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in chili powder, cumin, and oregano. Toast the spices for 30 seconds to release their flavors.
4. Add diced tomatoes with their juice, kidney beans, and vegetable broth if using. Bring to a simmer.
5. Reduce heat to low, cover, and let simmer for 30-40 minutes, stirring occasionally.
6. Taste and adjust seasoning with salt and pepper.

Variations:

• To create a protein boost, add textured vegetable protein (TVP) or crumbled tofu for extra protein.
• For bean variety, mix in black beans or pinto beans for texture diversity.
• To spice it up, include diced jalapeños or a dash of cayenne for heat lovers.
• For a smoky flavor, add a teaspoon of smoked paprika or chipotle powder.

Tips:

• Don’t rush the simmering process; it allows flavors to meld.
• For a thicker chili, mash some of the beans before adding.
• Garnish with fresh cilantro, green onions, or a dollop of Greek yogurt.
• Use pre-chopped frozen vegetables.
• Prepare a large batch and freeze portions for quick future meals.
• Utilize a slow cooker: combine ingredients in the morning for a ready dinner.

The Side Dishes:

Steamed Broccoli and Carrots:

• Steam broccoli florets and chopped carrots for 5-7 minutes until tender-crisp.
• Season with a pinch of salt and a drizzle of olive oil.

Cornbread Muffins:

• Mix 1 cup cornmeal, 1 cup flour, 1/4 cup sugar, 2 tsp baking powder, 1/2 tsp salt.
• Add 1 cup milk, 1/4 cup oil, and 1 egg. Mix until just combined.
• Bake in muffin tins at 400°F (200°C) for 15-20 minutes.

Grapes:

• Simply wash and serve as a refreshing, sweet counterpoint to the savory chili.

Equipment & Ingredients:

To create your very own veggie chili plate, you may consider purchasing most of the following items on Amazon:

Equipment:

• Large Dutch Oven or Stockpot
• High-Quality Chef’s Knife
• Vegetable Steamer Basket
• Muffin Tin
• Meal Prep Containers

Ingredients:

• Spices Set
• Dried Kidney Beans (for cost-effective bulk cooking)
• Cornmeal

With these tools and ingredients, you’ll be well-equipped to create this nutritious and delicious Veggie Chili Medley meal prep. The combination of hearty chili, steamed vegetables, cornbread muffins, and fresh grapes offers a balanced and satisfying meal that’s perfect for busy weekdays or cozy weekend dinners.