Move over, Texas and Cincinnati. The Hawaiian take on America’s favorite stew brings pineapple and Maui onion into the mix for an unforgettable sweet counterpoint to the chili’s heat. Already packed with lots of fiber from the pineapple and plant protein from the kidney beans, island-style chili gets an additional healthy twist in the Ornish test kitchen, when we replace the greasy ground beef and bacon with heart-protective veggie crumbles. With so many delicious flavors mingling in one bowl, you’ll never miss the meat! Don’t just take our word for it. Invite some carnivorous friends over to share and see if they detect the swap.
Serving Size: 1 1/4 cups chili over 2/3 cup rice
Prep Time: 30 minutes
Cook Time: 15 minutes
Ready Time: 45 minutes
- 4 cups brown rice
- 2 cups roughly chopped sweet Maui or Vidalia onion
- 1 1/2 cups chopped red bell pepper
- 1 1/2 tablespoons chili powder, divided
- 1 can (14 1/2 ounces) no-salt-added diced fire-roasted tomatoes
- 2 1/2 cups veggie crumbles or cubed tempeh (7 1/2 ounces)
- 1 can (15 ounces) no-salt-added kidney beans (1 1/2 cups)
- 1 can (15 ounces) low-sodium tomato sauce
- 2 cups finely chopped pineapple
- ¾ teaspoon dried oregano
- 1/4 teaspoon fine sea salt
- 1/3 cup chopped cilantro and/or scallions (optional)
- Hot sauce or red pepper flakes, for garnish (optional)
- Prepare brown rice according to package directions. Set aside 4 cups cooked rice for this recipe, and save the rest for another use. (One and a half cups uncooked rice will yield about 4 cups cooked.)
- In a large heavy-bottomed sauté pan, combine onion, bell pepper, 1/2 tablespoon chili powder, and 1/2 cup water. Place over high heat and bring mixture to a boil. Reduce heat to a simmer and cook until onions are tender and liquid has evaporated, 8–10 minutes.
- Add tomatoes with juice, veggie crumbles or tempeh, kidney beans with their liquid (or an additional 1/2 cup water if using home-cooked beans), tomato sauce, chopped pineapple, remaining 1 tablespoon chili powder, oregano, and salt. Bring to a boil, then reduce heat to medium-low and simmer, uncovered, until flavors meld, about 5 minutes. Remove from heat and fold in 1/4 cup cilantro and/or scallions just before serving, reserving the rest for garnish.
- Serve chili warm over cooked rice with a dash of hot sauce or a pinch of red pepper flakes (if using) and 2 teaspoons cilantro and/or scallions per serving if desired.
Veggie crumbles, also known as veggie ground, are the vegetarian cook’s secret weapon for replicating meaty dishes in a healthier way. We use Yves Veggie Cuisine Meatless Ground in the test kitchen, but lots of brands are available, so experiment and find your favorite. Tempeh is a great whole-food swap for veggie ground crumbles. Tempeh is a fermented form of soy with a similar meaty texture, packed with health-promoting prebiotic and probiotic compounds.
For the tastiest chili bowl, make sure your dried spices are up to date, ideally not more than 6 months old. If you can’t recall how long your chili powder or dried oregano has been hanging around in your cupboard, pick up a fresh bottle. You’ll be surprised at the difference it makes!
This chili does great when reheated, so it’s perfect for do-ahead entertaining. You can even freeze it.
long-grain brown rice (1 1/2 cups uncooked)
sweet onion, Maui or Vidalia (1 large)
red bell peppers (2 small)
no-salt-added fire-roasted diced tomatoes (one 14 1/2-ounce can)
veggie crumbles or cubed tempeh(2 1/2 cups )
no-salt-added kidney beans (one 15-ounce can)
low-sodium tomato sauce (one 15-ounce can)
pineapple, whole (1) or pre-cut chunks (12 ounces)
cilantro (1 bunch) (optional)
scallions (1 bunch) (optional)
hot sauce or red pepper flakes (optional)
Serving Size: 1 1/4 cup chili over 2/3 cup rice
Amount per Serving
Calories from Fat: 18
Amount per Serving % Daily Value
Total Fat: 2 g 3%
Saturated Fat: 0 g 0%
Trans Fat: 0 g
Cholesterol: 0 mg 0%
Sodium: 410 mg 17%
Total Carbohydrate: 50 g 17%
Dietary Fiber: 11 g 44%
Sugars: 15 g
Protein: 19 g 38%
Excellent source of fiber, vitamin A, Thiamin, vitamin C, iron, manganese
Good source of vitamin B12, manganese, vitamin K, calcium, magnesium, phosphorus, potassium
From UNDO IT! by Dean Ornish, M.D., and Anne Ornish, published by Ballantine Books, an imprint of Random House, a division of Penguin Random House, LLC. Copyright © 2019 by Dean Ornish, M.D., LLC
READ MORE STORIES THAT MOVE HUMANITY FORWARD
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