Recipe: Vegetarian Chili

VEGETARIAN CHILI: A SUPER BOWL
From the American Institute for Cancer Research
Makes 4 servings

The Super Bowl is more than a game - it's a meal. And the bowl for this meal is filled with a hearty, vegetarian chili. Humorist Will Rogers called chili a "bowl of blessedness," and there are many who agree with him. Chili recipes inspire great passion and debate. Texans, who invented chili in the 1800s, consider it a criminal act to put beans in chili con carne (Spanish for chili with meat). The late President Lyndon Johnson, a serious Texan, once said, "Chili concocted outside of Texas is usually a weak, apologetic imitation of the real thing."

In other parts of the country, all sorts of things go into chili. In Cincinnati, chili is served on top of spaghetti. And chili sans carne (without meat) can be just as hearty and flavorful. A well-seasoned meatless chili, made only with beans, is a substantial and healthful vegetarian dish. Beans are a good source of protein, complex carbohydrates, dietary fiber, essential vitamins and minerals.

Chili can be time consuming to make, with or without meat. But there are short cuts to a quick-cooking dish that still maintain the intense flavor expected from a good chili, like using canned beans and broth. Thickening the chili with masa harina - meal made from dried corn cooked with lime - gives it a very authentic flavor and creamy texture. Masa is available in some supermarkets and Hispanic food stores. If masa is unavailable, substitute cornmeal.

Serve the chili with toppings like chopped red or green onion, jalapeno slices, or non- or low-fat grated cheese or sour cream. Your guests may find themselves echoing the dying words of frontiersman Kit Carson: "Wish I had time for just one more bowl of chili."

Vegetarian Chili

1 Tbsp. extra virgin olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, cut in 1/2-inch pieces
1 Tbsp. finely chopped garlic
1-3 jalapeno peppers (as desired), seeded and minced
1 Tbsp. ground cumin
1 Tbsp. chili powder
1 tsp. dried oregano
2 cans (15 oz.) pinto beans, rinsed and drained
1 cup diced canned tomatoes, drained
2 cups reduced-sodium vegetable broth, divided
1/2 cup chopped cilantro leaves
2 Tbsp. masa harina or cornmeal
Freshly ground black pepper to taste

In a medium Dutch oven or non-stick pot, heat oil over medium-high heat. Saut onion, bell pepper and garlic in oil until onion is translucent, about 4 minutes.

Add jalapeno, cumin, chili powder and oregano. Stir until spices are fragrant, about 1 minute. Don't let them burn.

Add beans, tomatoes, all but 3 tablespoons of the vegetable broth and cilantro. Set remaining vegetable broth aside. Bring chili to a boil, reduce the heat and simmer, uncovered, about 10 minutes.

Meanwhile, place masa or cornmeal in a small bowl. Mix in reserved vegetable broth, stirring until smoothly blended. Stir in cornmeal mixture, blending well. Add pepper to taste. Continue simmering 10 minutes longer, stirring frequently to prevent burning.

For best flavor, let chili sit 1 to 2 hours, reheat and serve.

Per serving: 274 calories, 5 g. total fat (less than 1 g. saturated fat), 43 g. carbohydrate, 15 g. protein, 14 g. dietary fiber, 597 mg. sodium.