MOCKINGBIRD BAKERY TVEPISODE 5 RECIPE BOOK

SOUPER BOWL CHILIVEGAN, GLUTEN-FREE, LOW-GLYCEMIC

Large pot for boiling waterCutting boardSharp knife Slotted spoonLarge bowl for ice waterLarge bowl Small bowl Mesh strainerMedium pot with lid for chiliLarge spoon Kitchen scissors

TOOLS 3 medium-sized tomatoes

1 tablespoon olive oil/sunflower oil10 ounces white mushrooms1/2 large red onion 3 cloves garlic, chopped 2-3 tablespoons chili powder

1/4 pre-cooked black beans1/4 pre-cooked pinto beans1/4 pre-cooked kidney beans

3 cups tomato juice1/2 tablespoon maple syrup/coconut sugar1/2 tablespoon balsamic vinegar

Water, as neededSalt, pepper, hot sauce to taste

MOCKINGBIRD BAKERY TV EPISODE 5 RECIPE BOOK

INGREDIENTS

MOCKINGBIRD BAKERY TV EPISODE 5 RECIPE BOOK

Start by peeling and seeding the tomatoes. To do this, have a large bowl of ice water ready and bring a large pot of water to boil. Meanwhile, cut out the stems and cores of each tomato and make an “X” on each bottom. Drop into the boiling water for 15-30 seconds then immediately remove with slotted spoon and put in the bowl of ice water to stop the tomatoes from cooking. Transfer them to the empty large bowl then, tomato by tomato, scoop out seeds over the mesh strainer placed on top of a small bowl. This way you’ll be able to use the juice from the tomatoes in the chili. Use kitchen scissors to cut up the peeled and seeded tomatoes. This tends to be cleaner than using a knife since you can catch the chunks and juices in the bowl. Save the tomato pieces and juice for later.

Chop the onion half and the mushrooms into fairly uniform pieces. When the cutting onions, be sure to leave the root on while you work. This prevents the onion juices from being released, making you cry. Heat the oil in a medium pan on the stove and drop the onions in. Give them a couple stirs then add in the mushrooms and chopped garlic.

Once the onions are translucent and the mushrooms and garlic are soft, stir in the chili powder. Then stir in the black beans, pinto beans, and kidney beans. Pour in the tomato juice and tomato chunks, stir, and let simmer on medium-low heat for about 20 minutes.

Add in the maple syrup and the balsamic vinegar, and any salt, pepper, or hot sauce you’d like. If you prefer a thinner soup, you can add in some water at this point. Let simmer another 20 minutes, or until the chili has reached the level of thickness you like. DIG IN!

Sliced avocados, corn tortilla chips, or wilted spinach make delicious garnishes for this chili.

NEXT WEEKCheck out Episode 6 for a Cornbread recipe to accompany this chili!

Gather some friends and whip up this hearty, Game Day (or any day!) favorite that everyone will love! This recipe makes about six cups of chili.

SOUPER BOWL CHILI

HOW TO MAKE IT

This is an easy recipe to adapt - stir in some cumin here, some extra beans there... You can also experiment with adding in extras veggies - try chopped carrots, roasted squash, grilled asparagus, or a rainbow of peppers.

MOCKINGBIRD BAKERY TV EPISODE 5 RECIPE BOOK

SOME INGREDIENT NOTES: > Tomatoes are rich in antioxidants, Vitamin C, Vitamin A, Vitamin K, and so much more. > Beans are a great source of protein and, especially when eaten alongside foods rich in Vitamin C (like tomatoes!), are a good source of iron as well. > White mushrooms are high in selenium and can help maintain blood sugar levels. > Balsamic vinegar contains antioxidants and can also help regulate blood sugar. > Red onions are rich in antioxidants and rank very low on the glycemic index.

A WORD ON GARLIC: Garlic is another antioxidant-rich food and has been known for centuries as a delicious addition to dishes but can be pretty stinky. To prevent “garlic breath” (and “onion breath”), try drinking a glass of milk (unsweetened rice, nut, or coconut) before your garlic-filled meal. Afterwards you can chew on some fresh herbs, like mint or parsley, or some fennel seeds, to help freshen your breath.

WE would love to hear from you!

What did you make for your Super Bowl Party?Show us on Instagram! @mockingbirdbakery #mockingbirdbakerytvDo you have a favorite chili recipe? What do you love about it? Tell us about it on Facebook or Tumblr - we might want to adjust ours! Is there something you’d like to see us make on Mockingbird Bakery TV? Let us know on YouTube so we can get working on a recipe for you!

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