Four Bean Chili

After having a child and continuing with a challenging job, I realized that my past cooking habits were unsustainable in my new reality. My cooking motto is now "Fast, easy, healthy... or I'm not making it!"And if it takes me more than 15 minutes to post it on the blog, I'm not messing with it. 

This is a fast, easy, and healthy recipe of a Four Bean Chili. It's super flavorful and will last my family for a few days. Plus it's packed with protein and fiber. 

Serves: a little army

Chili 

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2 tsp garlic powder
• 4 tsp chili powder
• 4 tsp ground cumin
• 4 tsp Worcestershire sauce
• salt to taste (about 1 tsp worked for me)
• 4 cups vegetable broth
• 2 cans fire roasted diced tomatoes
• 2 cans black beans, drained
• 2 cans red beans, drained
• 2 cans pinto beans, drained
• 2 cans cannelini beans, drained

Garnish

• Sour cream
• Cilantro
• Cheddar cheese

1. In a large pot heat 1 tbsp olive oil on medium. Add onions and red and green bell peppers. Sautee for 5-7 minutes or until peppers are softened and onions become translucent. Add garlic powder, chili powder, ground cumin, Worcestershire sauce, and salt. Stir well. 

2. Add vegetable broth, tomatoes, and beans. Bring the chili to a boil. Cook for 15 minutes allowing flavors to combine. Serve garnished with sour cream, cilantro, and cheddar cheese. 

Chickpea Tikka Masala

Tikka Masala is a classic Indian dish so popular in America and around the world. In United Kingdom, for example, it's the second most favorite foreign dish, after Chinese Stir Fry. It's usually made with chicken, but making it with chickpeas (also called garbanzo beans) doesn't make it any worse. Plus chickpeas are so cute you can hardly resist them. You get tremendous health benefits when you add them to your regular diet. They are a great way to substitute meat on your meatless days. Chickpeas are a great source of fiber, folate, copper, and iron. They keep you full and satisfied longer which will help you to lose weight.

This version of Chickpea Tikka Masala is not spicy. I'm a big wuss when it gets down to spice. If you want to spice it up, I suggest using red chili powder and serrano peppers. If you, like me, can't handle the spice, consider leaving out the jalapeno. Jalapenos have a great taste and, depending on the time of the year, different level of hotness. This time I got an especially hot jalapeno and it made my Tikka Masala a little more spicy than I usually like it. But once again, I'm a wuss.

Serves 4

• 1 tbsp vegetable oil
• 1/2 medium onion, finely chopped
• 1 japaleno pepper, diced (optional)
• 6 oz can tomato paste
• 1/2 tsp garam masala 
• 1/2 tsp cumin
• 1 tsp paprika
• 2 tsp ginger paste
• 2 15-oz cans chickpeas, drained
• 1 28-oz can diced tomatoes (with liquid)
• 1/2 cup Greek yogurt (or vegetable broth for a fully plant-based version of the dish)
• 1/2 cup fresh cilantro, minced

1. Heat oil in a large skillet over medium heat. Add onions and saute until translucent, about 5 minutes. Add jalapeno (if using), tomato paste, garam masala, cumin, paprika, and ginger paste. Heat through.

2. Add chickpeas and diced tomatoes. Stir everything well and continue cooking for 7 more minutes. Add Greek yogurt (or vegetable broth). Heat through and remove from the heat.

3. Serve over Basmati rice garnished with fresh cilantro. 

Roasted Tomatillo Tacos with Black Beans

One way to cut down on meat is to substitute it with juicy beans! Beans are not just a meat substitute, but they beat it on nutritional characteristics. Beans are rich in protein and fiber while meat contains no fiber at all. They are perfect for those who are trying to lose weight. Even though they have about the same calories per serving with meat, they have significantly more fiber and water, which help you to feel full. They also keep you full and satisfied longer than meat, once again, due to the high fiber content.

There is nothing better than a sauce or salsa made with roasted tomatillos. I make it by roasting tomatillos in the oven, and processing them with garlic, cilantro, and jalapenos. So easy but so good. You can pour it over your favorite Mexican dish or serve it with chips. The roasted tomatillo sauce make these tacos absolutely delicious.

Serves 4

• 1 1/2 lb fresh tomatillos, husks removed, halved
• 1 large red onion, roughly chopped
• 2 large bell peppers, roughly chopped
• 3/4 cup cilantro, chopped 
• 5 large garlic cloves, minced
• 2 jalapeno peppers, seeded, finely chopped
• juice of 1 lime
• salt and black pepper to taste
• 1 can black beans, drained
• 1 can corn, drained
• 8 small tortillas
• 2 avocados, sliced
• lime and fresh cilantro for garnish

1. Preheat oven to broil on high. Grease 2 baking sheets with cooking spray. Place halved tomatillos cut side down on one of the baking sheets. Place red onions and bell peppers on the other one. Broil for 10-14 minutes or until the vegetables are soft. Stir them once. 

2. In a food processor pulse tomatillos, cilantro, garlic, jalapeno peppers until they form a salsa-like mixture, about 10 seconds. Add lime juice and season to taste. Keep warm. 

3. Combine 1/2 cup tomatillo sauce with peppers, onion, black beans and corn. Keep warm. Microwave to heat slightly if they cool down. 

4. Warm tortillas by placing them in a skillet and cooking them for 30 seconds on each side. 

5. Assemble tacos. Fill them with the bean mixture. Top them with avocado slices, fresh lime juice, and cilantro. Enjoy!