In today’s recipe, I will be showing you how you can make the Smoothie and Vegetarian Chili with Cornbread Recipe that is part of the 1-week meal plan I shared in my other article.
Here’s a recipe for a refreshing and nutritious smoothie with yoghurt, fruit, and spinach:
Ingredients:
- 1 cup plain yoghurt (Greek yoghurt for added protein, or non-dairy yoghurt if preferred)
- 1 cup frozen fruit (berries, mango, pineapple, banana – any combination you like!)
- 1/2 cup fresh or frozen spinach
- 1/2 cup milk (dairy or non-dairy)
- 1 tablespoon honey or maple syrup (optional, or adjust to your sweetness preference)
- Pinch of ground cinnamon (optional)
Instructions:
- Prep: If using fresh spinach, wash it thoroughly. If using frozen spinach, no need to thaw it.
- Blend: Add all ingredients (yoghurt, frozen fruit, spinach, milk, sweetener, and cinnamon if using) to a blender.
- Blend until smooth: Blend for 30-60 seconds, or until the mixture is completely smooth and no large chunks of fruit or spinach remain. You may need to scrape down the sides of the blender a couple of times during blending for a uniform consistency.
- Serve: Pour the smoothie into a glass and enjoy immediately!
Tips:
- Adjust the amount of milk depending on your desired thickness. For a thicker smoothie, use less milk. For a thinner, more drinkable smoothie, use more milk.
- If you don’t have fresh or frozen spinach, you can add a scoop of greens powder for an extra nutrient boost.
- Feel free to add other healthy ingredients to your smoothie like a tablespoon of nut butter (almond butter, peanut butter), a scoop of protein powder, or a sprinkle of chia seeds or flax seeds.
- This recipe is easily doubled to make two servings.
Enjoy this delicious and healthy smoothie packed with vitamins, protein, and fibre!
Vegetarian Chili with Cornbread – A Hearty Weeknight Meal
This vegetarian chilli is packed with flavour and protein from beans and vegetables, making it a satisfying and budget-friendly meal. The accompanying cornbread adds a delicious sweet and savoury element.
Ingredients:
For the Chili:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 green bell pepper, chopped (any colour variety)
- 1 (15 oz) can diced tomatoes, undrained
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can of kidney beans, rinsed and drained
- 1 (15 oz) can pinto beans, rinsed and drained
- 4 cups vegetable broth
- 2 cups chopped corn (fresh, frozen, or canned)
- 1 tablespoon chilli powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional, for a bit of heat)
- Salt and freshly ground black pepper, to taste
- Chopped fresh cilantro, for serving (optional)
For the Cornbread:
- 1 cup all-purpose flour
- 1/2 cup yellow cornmeal
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/4 cup granulated sugar (or brown sugar for a richer flavour)
- 1/4 cup milk (dairy or non-dairy)
- 1 egg
- 2 tablespoons melted butter or vegetable oil
Instructions:
Make the Chili:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes, or until softened.
- Add the minced garlic and cook for another minute, stirring constantly, to release the fragrance.
- Stir in the chopped green bell pepper and cook for an additional 2-3 minutes, or until softened.
- Add the diced tomatoes with their juices, rinsed and drained black beans, kidney beans, and pinto beans.
- Pour in the vegetable broth and stir to combine.
- Season with chilli powder, ground cumin, smoked paprika, and cayenne pepper (if using). Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the chilli thickens slightly and the flavours meld.
- Stir in the chopped corn and simmer for an additional 5 minutes.
- Taste and adjust seasonings with salt and freshly ground black pepper as needed.
- Optional: If the chilli seems too thick, you can add a splash of more vegetable broth to thin it out.
Make the Cornbread:
- Preheat oven to 400°F (200°C). Lightly grease an 8×8-inch baking dish.
- In a large bowl, whisk together the flour, cornmeal, baking powder, and salt.
- In a separate bowl, whisk together the sugar, milk, and egg.
- Pour the wet ingredients into the dry ingredients and stir just until combined. Don’t overmix! A few lumps are okay.
- Stir in the melted butter or oil.
- Pour the cornbread batter into the prepared baking dish.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre comes out clean.
Serve:
- Ladle the hot chilli into bowls.
- Serve with a warm slice of cornbread alongside.
- Garnish the chilli with chopped fresh cilantro if desired.
Tips:
- You can add other vegetables to the chilli, such as chopped carrots, zucchini, or mushrooms.
- To make the chilli even heartier, you can add cooked chopped vegan sausage or ground tempeh.
- Leftover chilli can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop until warmed through.
- Leftover cornbread can be stored in an airtight container at room temperature for up to 2 days, or wrapped tightly and frozen for longer storage.
Enjoy this delicious and comforting vegetarian chilli with homemade cornbread!
I hope you enjoyed both recipes and will help you with the weekly meal plan I provided you with earlier. If you liked it, share the articleMastering the Grill: A Comprehensive Guide to Grilling Meat with your friends and colleagues to help us reach a greater audience. Also, leave me a comment letting me know how much you enjoyed the recipe and what you added or subtracted to make the meal more tastier.