Black Bean Chili with Butternut Squash

Adapted from epicurious.com:  http://www.epicurious.com/recipes/food/views/black-bean-chili-with-butternut-squash-363715

I've definitely made my share of chili, including a favorite with butternut squash, so this one is a bit different because of the bulgur.  I've been experimenting with this gluten-containing grain that is higher in protein than most others and is often used in taboulleh.  In this dish, there's plenty of protein, so we didn't need it for that purpose.  Here, the bulgur gives the dish an interesting texture, something of a blend between a hearty minestrone and a chili.

My husband prefers a milder taste, so the cocoa chili powder and minimal chopped hot pepper provide just the right mix.  Feel free to turn up the heat with hotter chili powder and more of the chopped fresh chili pepper. By buying the butternut squash pre-cut, roasting it while you cook the onions, and using canned beans, the prep time is about 30 minutes.

YIELD: Makes 10 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 30 minutes

INGREDIENTS:

1 1/2 tablespoons olive oil
2 onions, chopped
8 garlic cloves, chopped
4 tsp cocoa chili powder
4 tsp ground coriander
2 14.5-ounce cans fire-roasted tomatoes
15 oz black beans, rinsed
15 oz pinto beans, rinsed
1 chipotle pepper - diced coarsely, 1tsp - 1Tbsp, to taste
2 teaspoons dried oregano (preferably Mexican) (I used some a patient of mine brought home from Greece).
6 cups vegetarian broth, low sodium
Coarse kosher salt

1 2 1/4-pound butternut squash, peeled, seeded, cut into 1/2-inch cubes (about 3 cups)
Ground cumin
Cinnamon

1/2 cup quick-cooking bulgur

TOPPINGS - your choice:
Sour cream
Coarsely grated hot pepper
Monterey jack cheese
Diced red onion chopped
Fresh cilantro
Pickled jalapeño rings

DIRECTIONS:

1) Toss cubed butternut squash with olive oil, sprinkle with cumin and cinnamon. Roast at 425 degrees for about 20-25 minutes so it is soft, but not charred.

2) Heat oil in heavy large pot over medium-high heat. Add onions and cook until soft and beginning to brown, stirring often, about 8 minutes.

3) Add garlic; stir 1 minute. Sprinkle chili powder and coriander over; stir 1 minute.

4) Stir in tomatoes with juice, beans, chipotles, and oregano. Add broth. Bring to boil, reduce heat to low, cover with lid slightly ajar, and simmer until beans are tender, stirring occasionally, about 20 minutes. Season to taste with coarse salt and freshly ground black pepper.

DO AHEAD: Chili can be made up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep chilled. Rewarm chili before continuing.

Stir squash and bulgur into chili. Simmer uncovered over medium-low heat until squash and bulgur are tender, about 30 minutes. Season to taste with salt and pepper. Divide chili among bowls. Serve with sour cream, cheese, red onion, cilantro, and pickled jalapeño rings.

Bulgur salad with grilled chicken

Adapted from http://www.nutritionaction.com/daily/healthy-recipes/healthy-recipes-make-this-hearty-delicious-salad-tonight/?mqsc=E3788748&utm_source=WhatCountsEmail&utm_medium=Nutrition_Action_Daily_Tips+Nutrition%20Action%20Daily&utm_campaign=2015.02.13%20Daily%20Tip:%20Healthy%20Recipes

I love the taste of arugula, but if it's too peppery for you, use baby spinach instead or use them in combination.  The salad dressing was particularly good on the avocado and scallions.  It's a mild citrusy dressing that is tasty enough to hold its own with all of the ingredients.

Bulgur is made from whole wheat kernels that have been parboiled, dried and cracked.  It is a high-fiber whole grain that can be prepared by simply soaking in boiling water, as in this recipe, or boiled for a fluffier product.  It is a staple in the Levant - including Syria, Lebanon and southern Turkey.  It has a nutty flavor and can be used as cereal, or in tabbouleh, kibbeh or salads.  It has 6 grams of protein per serving and some iron.

A quick way to make a weeknight dinner is to grill/ bake/ broil a supply of chicken for the week, then just cut up one or two chicken breasts to use for this salad.  I had chicken that I had baked the day before in a sesame Asian mix and that worked very well.

Ingredients:

1 cup bulgur
1½ cups boiling water

1 lb. boneless, skinless chicken breast
Freshly ground black pepper
¾ tsp. kosher salt, divided
4 Tbs. extra-virgin olive oil, divided

1/3 cup fresh orange juice
2 Tbs. fresh lemon juice
8 cups arugula or baby kale roughly chopped
2 cups cherry or grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

Directions:

1)  Put the bulgur into a large bowl, pour in the boiling water, and cover. Let stand for 10 minutes, then uncover and allow to cool.  I didn't find that this cooked well enough, so I microwaved it for another few minutes.

2)  Pat the chicken dry with a paper towel and season with pepper and ¼ tsp. of salt. Sauté over medium heat in 1 Tbs. of the olive oil until golden brown on both sides, about 2 minutes per side. Remove the chicken from the pan, allow it to rest for 5 minutes, then slice.

3)  Make the dressing by whisking together the remaining 3 Tbs. of olive oil with the orange juice, lemon juice, remaining ½ tsp. of salt, and pepper to taste.

4) Add the arugula to the bowl with the bulgur and toss with the dressing. Top with the sliced chicken, tomatoes, scallions, and avocado.

Serves 4.

Nutrition Information:
Per Serving—
Calories: 490
Total Fat: 25 g
Saturated Fat: 4 g
Protein: 31 g
Carbohydrates: 40 g
Fiber: 13 g
Cholesterol: 70 mg
Sodium: 460 mg

Minestrone Soup

Adapted from Washington Post - Ellie Krieger in Nourish

As you may have noticed, the Washington Post Wednesday Food Section is the source of many of my recipes.  I'm sort of addicted to reading recipes and planning to try new ones, even though I currently possess more than I could possibly make in a lifetime.  I only share with you the ones I really like - so here's the latest from the Nourish column by Ellie Krieger last month.

This is essentially the recipe as written, but I increased the carrots and added corn.  You can of course add other vegetables that you have on hand.  As with many foods, the flavor is even better over the next few days.  With so many veggies relative to the broth, it is very filling.  Since there are only two of us at home now, there was enough to have it several nights either as a main dish or appetizer.   I also froze several portions to use another time.

http://www.washingtonpost.com/lifestyle/food/ellie-kriegers-family-favorite-minestrone/2015/01/02/2a5c3ee8-87b7-11e4-9534-f79a23c40e6c_story.html

NOURISH JAN 7, 2015

This Italian-style soup, chock-full of vegetables, beans and pasta in a tomato-y broth, is sure to become a staple in your home. It has a crowd-pleasing appeal, is easy to whip up and makes for a convenient, filling, flavorful meal that is packed with nutrition.

Feel free to change the vegetables and herbs to use up those you happen to have on hand.

Make Ahead: The soup can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months.

SERVINGS:

Tested size: 6 servings; makes 11 1/2 to 12 cups

INGREDIENTS

2 tablespoons olive oil
1 large onion, diced
2 ribs celery, diced (1/2 cup)
2 large carrots, scrubbed well, then diced
1 medium red bell pepper, seeded and diced
1 medium zucchini (about 8 ounces), diced
4 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
28 ounces canned, no-salt-added crushed tomatoes
48 ounces (6 cups) no-salt-added vegetable broth
15 ounces canned, no-salt-added small red beans, drained and rinsed
15 ounces corn, drained
1/2 cup dried, whole-grain elbow pasta

1/3 cup freshly grated Parmigiano-Reggiano cheese, for garnish

Directions:

1) Heat the oil in a large soup pot over medium heat. Once the oil shimmers, add the onion, celery, carrot and bell pepper; cook for about 6 minutes, stirring occasionally, until they begin to soften.

2) Add the zucchini, garlic, oregano, basil, salt and pepper; cook, stirring, for 2 minutes.

3) Add the tomatoes and broth; bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 10 minutes, stirring once or twice, then add the beans and pasta.

4) Uncover; increase the heat to medium-high just long enough to return the soup to a boil, then reduce the heat to medium-low and cook uncovered for 10 to 15 minutes, until the pasta and vegetables are tender.

5) Divide among individual bowls; garnish each portion with the cheese.