By popular demand, the first in a series of 4-Leaf recipes from Lisa’s Kitchen
Not being that handy in the kitchen myself, I decided up front that I would not include recipes in our book, but rather refer my readers to many great sources that are loaded with recipes. But lately, I have been hearing from many readers of this blog and our book about the need for recipes. I have also noticed that many recipes in some of the healthiest of plant-based cookbooks, are nowhere near our 4-Leaf level.
So I asked my daughter-in-law, Lisa Hicks, if she would prepare a series of recipes that I could share with everyone. Maybe this series will lead to a companion book in our future. Here is her first recipe; hope you like it.
This is my husband, Jason’s, favorite recipe. He never tires of it! It was inspired by Rip Esselstyn’s Three Bean Chili. We enjoy it any time of year. It is pretty easy to make and depending on your appetite can last up to a week.
Scoring high in the 4-Leaf range with well over 80% of its calories from whole, plant-based foods. Contains zero animal products. From Lisa with love…
Lisa’s 4-Leaf Chili — Ingredients:
- 4 cups of brown rice, bulgur wheat, quinoa, or wheat berries (any whole grain of your choice)
- 1 large onion, chopped
- 2 cloves garlic, minced or pressed
- 2 bay leaves
- 2 green, orange, yellow or red peppers, seeded and chopped
- 2 stalks celery, chopped
- 2 carrots, chopped
- 2 cup chopped mushrooms
- 1 jalapeno pepper, seeded and chopped (optional)
- 1 15 oz can kidney beans (low sodium – i.e. goya), drained and rinsed
- 1 15 oz can black beans (low sodium – i.e. goya), drained and rinsed
- 1 15 oz can chickpeas (low sodium – i.e. goya), drained and rinsed
- 3 cups water
- 2 28 oz cans sodium free diced tomatoes, with juice (or fresh tomatoes)
- 1 6 oz can tomato paste (no salt added)
- 1 can corn or 1 cup frozen
- 1 apple, chopped
- 2 tbsp chili powder
- 2 tsp coriander
- 2 tbsp dijon mustard (whole grain)
- 1 tbsp blackstrap molasses (unsulphured)
- 1/2 cup chopped parsley or cilantro
- sea salt and pepper to taste
- make whole grain first
- sauté onion on medium heat in large sprayed (i.e. Pam) soup pot for 5 minutes
- add garlic, bay leaves, bell peppers, celery, carrots, mushrooms and jalapeno (optional), then cook on medium for 5-10 minutes
- note: add water (1 tbsp at a time) as needed to avoid burning
- add beans, water, tomatoes, tomato paste, corn, apple, remaining seasonings, mustard, molasses and parsley or cilantro
- cover and simmer on low for 20-30 minutes
- lightly season with salt and pepper
- add whole grain to a bowl and pour chili on top
- store whole grain in a separate container
- enjoy!If you’d like to send an email to Lisa directly — all questions and/or praise are welcomed at firstname.lastname@example.org
For a “printer-friendly” one-pager, ideal on your fridge with a magnet—Just click here for a PDF.
If you like what you see here, you may wish to join our periodic mailing list. And if you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the New England village of Holden, Massachusetts — Be well and have a great day.
If you’d like to order our book on Amazon, visit our BookStore now.
—Lisa Hicks…blogging occasionally at 4leafprogram.com
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