the next dish we're going to make is a three bean chili a hearty three bean
chili this is perfect comfort food you know we're all so busy today and we want
things fast fast fast and as a consequence we compromise our health we
compromise our taste buds and we compromise our wallets eating out as
much as we do and eating on the run so we wanted to show you how easy it is to
make delicious nutritious meals for yourself for your family and this
three-bean chili is just perfect for that I absolutely agree Coleen I love
this dish and I make it all the time now to begin this chili what we're going
to do is we're gonna heat up our pots so if you want a great the pot start and
have a problem terrific all right just look at you hot you don't want it
probably low to medium flame nice and we are going to begin by heating up a bit
of olive oil now we're using olive oil as a general rule you use olive oil for
cooking for sauteing it has a very strong flavor and obviously there are
lots of different kinds of olive oil you can get and you use canola oil for
baking and I say only those two oils because they're both monounsaturated and
that's really all you need to cook with or bake with absolutely we are going to
heat up now some whole spiced seeds we have here lovely coriander seeds and and
they go now we can replace if you can't find coriander seeds in your market you
can just buy some ground coriander we use one tablespoon here in place of the
whole coriander seeds you can just use one teaspoon of ground coriander now
we're also going to put in some cumin seeds and they go and with the coriander
seeds and cumin seeds we add some cayenne pepper yep
this chili definitely has a kick you can obviously have more of a kick or less of
a kick depending on your preference chili powder later and also if you have
a lot of chili powder but you can add less such here so we're just gonna wait
for the spices to darken a little bit do you want to stir that around feling I
will think yeah great and one of the other tips I give to
people to make things a lot faster for them is did you hear that pop tonight
very hot Scott it's wonderful and don't touch we are cue to put in the onion oh
I don't we go ahead and do that one of the things you can do to speed things up
is to make grains in advance obviously grains would be a big part of
your diet when I talk about Gray's I mean whole grains I don't mean white
rice white rice is white because it's been completely stripped of its fiber so
when I say grains I mean things like we're gonna look at right now and you
can make this on a Sunday making it advance so that when you come home
during the week and you're tired and you want to make a stir-fry you don't have
to come home and wait for the boil the water to boil and make your grain so
just to bring everybody up to speed on what we've been doing we put in the
onions we put in some garlic we put in some oregano and now we're putting in
some chili powder and mom it's a lot of chili powder because this chili has some
nice kick to it great well why don't we let this saute
and we can start talking about some of the grains we have over here
sounds great Collen, well to begin with we have over here some brown rice now
that's a standard grain of course and this is short grain you can get my grain
as well but we have a lot of other grains here and we encourage people to
try some of the other grains they have different flavors different textures
different cooking times which is fun yep now this is a morel amaranth very
precious it's a lovely it's one of the ancient grains I love great I really do
and I'm looking at all this food I'm looking at these grains and there's such
an emotional response I'm having to it it's so gorgeous and so it's so pretty
and I can't help saying that it's just so gorgeous Colleen is very maternal
about her grain uh and here we have couscous now couscous is a Moroccan
grain and it's used a lot in Moroccan cooking it's true and technically not a
grain it's actually a semolina pasta it's a very small pasta but I wanted to
show you here today another option and it's very fast cooking so couscous is
one of those things that if you don't make an advance
you can make it when you come home everything I've claimed and it's really
fast well I have found that couscous is really fun to use at work because I
don't need a stovetop all I need to do is boil some water in a kettle or in a
microphone it's very fun you have the same experience I do okay i maternal as
well now here we have omaha near a well honey race now not a lot of people know
about Lahani rice I even have a difficult time finding it sometimes but
ask your local natural food store they can even order it for you it's packed
with protein it has more protein than brown rice it has a wonderful chewy
flavor its chewy texture great flavor and it's a beautiful color it's really
it's my favorite it's my favorite rice if I had a favorite right would she do I
do have a favorite right and here we have vulgar vulgar
is a relative of couscous and what I could wanted to say earlier before you
interrupted me with that with both couscous and bulgur you don't have to
cook them on a stovetop all you have to do is boil some water
you can have your couscous or bulgur in a bowl and then you just add the boiling
water you stir it around with a fork and you let it sit there for some time
probably about 10 or 15 minutes that's great yeah
not long and all there's any good speaking that I was writing that's great
is it because they're related that they're so quick yeah I think so okay
yes they're like sisters okay and here we have barley which is pretty familiar
to a lot of people used in soups to add a little bit of texture beautiful and
add some filling this is millet millet right millets great greener millet looks
very similar to quinoa I've actually never cooked with millet
I have cooked with militant very little I actually if we could get to the quinoa
all right I really want to get to the king of sometimes a little and frontier
love quinoa I really do area okay it's a grain but not a lot of people know about
as well it's not it doesn't sound the way it's spelled that people don't
really have an easy time finding it but please get familiar with quinoa it's
also one of the most nutritious grains including the wee Hani rice it's so
beautiful it's very tight there but it's cooked it opens up its translucent
it's really beautiful and it cooks in about 10 15 minutes not long at all so
this is something you can do I really encourage you to add grains to your diet
as much as you're adding whole vegetables and color to your diet add
some grains to diet as well terrific well it looks like these onions are
cooking up they're gonna take another minute or so so why don't we come back
after they've been cooked for a while and they're nice and translucent sounds
good great well it looks like our onions are beautifully translucent now so we're
ready to put in our peppers we have green peppers thanks Colleen look some
gorgeous orange peppers beautiful and some yellow peppers terrific now you
could have put the peppers in when you saute the onions that's fine as well and
now we're ready to put in our beans and we have three kinds of beans and again
just to make things easier for you if you don't have all different kinds of
beans you can do just one bean chili but this obviously makes it more exciting
there's more variety there's more color now those are white beans what are those
cones those were cannellini beans you can use great northern beans or navy
beans right now that's a very nice black beans good and our kidney bean lovely
beautiful gorgeous now at this point we're also going to put in our Tomatoes
charis and our corn all right thanks Colleen beautiful
now basically at this point what we want to do is stir this we want to bring all
of this to a nice boil and at that point we'll lower the heat and simmer for
about 20 minutes you can simmer for longer if you like
and all that will do is intensify the flavors even more okay and we just want
to talk about some other one-dish meals you can make to speed things up at home
you can make casseroles you can make up pot pies right yorkers I think it's
really good advice to make something again on a Sunday something you can heat
up for lunch the next day this dish obviously is perfect for it
you can serve this with so many different things you can serve it with
polenta or cornbread tortilla chips or corn chips there's so
many different things you can serve with it and exactly
now this chili is gonna get nice and beautiful as the tomatoes heat up and
become part of the chili and all of it becomes one lovely dish at that point
we'll be adding our salt and pepper and when you're finished cooking you can
also add some chopped herb we have some chopped parsley here which is really
lovely now if you prefer a meaty texture for your chili this is already gonna
have so much texture but there are lovely products out on the market today
including the gimme lean this is actually a 0-5 so beautiful there's also
a sausage style but of course for the chili we're gonna go ahead and use the
beef style disagree and there's also this an Eve's product ground round and
it's lovely all of these products are already cooked and they're all reef
Laver so all you have to do is take out your handy dandy scissors snip and put
into your pot and you're done that easy that's great and bow cup up crumbles
there's Boca burgers but there's also Boca crumbles you can also buy and it's
already all crumbled up and again these things are already cooked so you're just
heating them up once you add them to something like spaghetti sauce or write
the filling love that stuff I make a beautiful shepherd's pie with the Boca
crumbles love it wonderful so basically after this is simmering for
a while you said about 20 minutes could be 30 minutes could be in an hour it's
really really up to you we wanted to show you what our flushed product looks
like here it is there we have it it's just beautiful and we're serving it with
some corn chips Moog wakka moly and this is a soy-based sour cream it's a tofutti
sour cream called sour supreme gorgeous there it is enjoy
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