National Nutrition Month Recipe Feature: Hearty Vegan Chili with Farro

Happy National Nutrition Month! Our dietitians, RanDee and Abby, will be posting some of their favorite recipes throughout the month of March. This week, Abby made a hearty vegan chili with farro!
 
Winter seems to be hanging on here in Central Oregon. This weekend we’ve seen rain, sleet, snow, and sunshine! With spring just around the corner, I decided to take advantage of this wintry weather to make a hearty and warm chili. This vegan friendly recipe will not disappoint! It is very hearty and filling, has fantastic flavor, and the farro gives this chili a great texture. When I made this recipe, my husband was enticed into the kitchen from the amazing aroma that filled the entire house. It is a new favorite in our household and one for the recipe books!
 
This recipe packs a nutritious punch with loads of fiber, high in Vitamins A and C, potassium, magnesium, and other nutrients! It is very low in saturated fats and has less sodium than traditional chili and soups.

Hearty Vegan Chili with Farro
 
Active Prep: 30 minutes  •  Cook: 1.5 hours
Serves 8  •  Serving Size:  1 cup

 
Ingredients

• ¾ cup farro, uncooked (this can be purchased in the bulk items section of any grocery store)
• 2 cups water
• 1 tsp olive oil
• ½ butternut squash, peeled and chopped into ½ inch cubes (about 3 cups)
• ½ bell pepper, chopped
• ¼ cup diced onion
• 1 small jalapeno, minced with seeds and veins removed
• 2 cloves of garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can low sodium kidney beans, drained and rinsed
• 1 (15 oz) can low sodium black beans, drained and rinsed
• 3 cups low sodium vegetable broth
• 1 tsp dried oregano
• 1 tsp ground cumin
• 1 tsp chili powder
• ¼ tsp ground black pepper
• 1/8 tsp cayenne pepper
• 1 Tbsp tomato paste
• 1 Tbsp red wine vinegar

Directions
1. Combine farro and 2 cups of water in a small saucepan. Bring to a boil. Reduce heat to low, cover, and gently simmer for 40 minutes or until most of the water is absorbed and the farro is tender but still slightly chewy. Set aside.
 
2. In a large pot or Dutch oven, add olive oil, cubed butternut squash, diced onion, chopped bell pepper, and minced jalapeno. Sauté over medium-high heat for 5 minutes or until onion begins to soften. Add minced garlic and cook for 1 minute.
 
3. Add tomatoes, drained and rinsed black beans and kidney beans, vegetable broth, oregano, cumin, chili powder, cayenne, black pepper, and tomato paste. Bring to a simmer, cover with lid, and simmer for 20 minutes.
 
4. Add cooked farro and 1 Tbsp red wine vinegar. Simmer for 15 more minutes or until butternut squash is tender but not mushy. Taste and adjust any seasonings as needed. Serve and enjoy!
 

*Note: This recipe was adapted from a recipe feature in the Food and Nutrition Magazine, March/April 2016 edition, put out by The Academy of Nutrition and Dietetics.