Heart Healthy Chili Recipe

This chili is perfect for heart health month! It is warm, spicy, and will fill you up after being in the snow. Using beans and tofu adds heart healthy fiber and substitutes for the not so heart healthy meat you will find in a typical chili. Flavors from the spices and aromatic vegetables will have everyone in the family devour this dish!

Heart Healthy Chili Recipe

Chili Ingredients:
• 1 teaspoon canola oil
• 1 medium carrot, peeled and chopped
• 1/2 onion, chopped
• 1 garlic clove, minced
• 8 oz mushrooms, chopped
• 1- 14.5 oz can of chopped tomatoes
• ½ can of kidney beans (canned, drained, and rinsed)
• ½ package of extra firm tofu, crumbled
• 2 teaspoons chili powder or more
• ¼ teaspoon cumin powder
• pinch of cinnamon
• 2 teaspoons cocoa powder

1. Heat the oil in a medium sized pot on medium high heat. Add the carrots, onions, and pinch of salt and let cook for about 5 minutes, stirring often, until the carrots begin to soften.
2. Add the garlic and mushrooms

and cook for another 10 minutes, until all the vegetables are nice and soft.
3. Add the crushed tomatoes, tofu, beans, and the remaining ingredients. For a thicker chili, let simmer uncovered for 20-30 minutes, otherwise, let it simmer for about 10 minutes before serving.

• ½ cup Old Fashioned corn meal/flour
• 2 cups water
• Pinch of salt
• 2 oz shredded cheddar cheese

1. Combine the corn meal, water, and salt in a medium saucepan and whisk.
2. Cook on medium heat for about 5 minutes, whisking every minute or so.
3. Stir in the cheese once the polenta is no longer hard and has finished cooking. Serve with chili, enjoy!

Brought to you by Marina Bedrossian, RDN, CDN