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Tag: Dairy-Free
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White Three-Bean Chili (vegan | gf)
After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
Ingredients
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
sea salt
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
To Make
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.
Grain-Free Cauliflower Fried “Rice”
As I practice more and more with healthful, diet-restriction-friendly recipes (you know – vegan, gluten free, paleo, etc.), I find more and more ways to use cauliflower. From cauliflower “steaks” to cauliflower “rice,” the possibilities are seriously endless. A healthy, grain-free version of fried rice is one of my latest projects. Grated cauliflower, diced carrots, yellow onions and chopped red bell peppers make up the bulk of this dish. Then I add flavor with organic, cage-free eggs, a simple tamari-based sauce and a garnish of fresh scallions. For a genuine paleo/whole30 version, simply use coconut aminos instead of tamari. But for me, an organic soy-based tamari does the job perfectly.
When I think about it, many of the recipes I make are inspired by takeout and delivery classics, and this dish is the perfect example. Making your own “takeout” at home is much healthier than ordering out, and cheaper too. But for people who have dietary restrictions, it’s sometimes the only option to be able to enjoy favorite foods and cuisines. A grain-free/gluten-free lifestyle is the driving force behind this dish, but it also qualifies as vegetarian, dairy-free and, if using coconut aminos instead of tamari, paleo-friendly. Serve with a selection of proteins like grilled chicken, vegetables, tofu or steak, and you’ve got a meal that’s customizable enough (and delicious enough) to please a crowd.
Now, let’s go over a couple of my favorite health-supportive benefits of this recipe’s star, cauliflower.
Cauliflower is a cruciferous vegetable, and one of my all-time favorite vegetables, mostly because it’s super versatile. Cruciferous vegetables (like cauliflower, broccoli, turnips, kale and arugula) contain glucosinolates, a chemical that contains sulfur. When broken down during digestion, glucosinolates turn into compounds associated with anti-cancer effects. Cauliflower is also a great source of fiber, aiding in digestion, and also a great source of Vitamins K & C. Cauliflower is high in several powerful antioxidants, which are essential in providing adequate defense to your cells, which is believed to help your body in fighting off illnesses such as cancer.
Enjoy!
Grain-Free Cauliflower Fried “Rice”
Serves: 2 (main) or 4 (side dish) Start to Finish: 25 minutes
Ingredients
1 large carrot, peeled and diced
1 red bell pepper, seeded and diced
1/2 medium yellow onion, diced
2 cloves garlic, peeled and minced
2 tablespoons canola or coconut oil (organic preferred), divided
4 cups raw cauliflower rice*
1 teaspoon dried ginger
1.5 teaspoons sea salt, fine grain, divided
2 tablespoons tamari (use coconut aminos instead for paleo/whole30 version)
2 eggs (cage-free, organic preferred)
chopped scallions, garnish (1-2 scallions is enough)
To Make
Note: You may want to use a non-stick skillet or wok for this recipe. My stainless steel pan worked well for this recipe with no sticking/burning issues, but a non-stick skillet will be more fool-proof.
Prep carrots, peppers, onion and garlic. Using a box grater or food processor, grate large cauliflower florets into cauliflower “rice.” Use the stem portion of the florets too.
Crack eggs into a bowl and scramble with a fork. Set aside.
Heat 1.5 tablespoons oil in a large skillet over medium-high heat. Add carrots, peppers, onions, garlic and 1 teaspoon sea salt to pan. Cook for 5-6 minutes, until vegetables have softened and released liquid. Add grated cauliflower and ginger to pan. Cook for another 3-5 minutes, stirring frequently, until moisture from cauliflower is released and evaporated.
Add tamari (or coconut aminos) to pan, toss to coat, and cook for about 2 minutes, until excess moisture is removed. Push cauliflower aside and add remaining oil to open space in pan. Add scrambled eggs to oil. Frequently use a spoon to cut through liquified eggs in order to rotate uncooked eggs into the heat. Just as the egg solidifies (after about a minute), mix the cauliflower mixture into the eggs. Season with sea salt to taste (I added an additional 1/2 teaspoon) and cook for 1-2 minutes, until excess moisture is gone.
Garnish with scallions, serve immediately.
*1 head of caulifower is plenty for this recipe. You can also purchase pre-riced cauliflower in the freezer and/or produce section of many supermarkets.
Sources
Benefits of Cauliflower
