Vegetarian Chili with Buckwheat, Lentils and Black Beans

There is a new chapter in the life of The Country Dumplin’ and that is Chapter 27: Grandchildren. It’s a fantastic journey which includes laughter, joy and adventure. I want to be here to enjoy it, so I made a life style change. I now watch my cholesterol and trans fat intake and it was surprising well I could eat and still minimize the intake of these elements. This is the first recipe I’ve concocted. It is the seminal recipe which proved that I can make this a permanent lifestyle change. I encourage you the try it and enjoy it for what it offers; a way to be healthy and still be a foody.

Ingredients: (0 mg Cholesterol, 0 g. trans fat, 103 calories for 1.5 cup serving)

1-15 ounce can of fire roasted tomatoes

1-15 ounce can of regular tomatoes

1-1/2 cups of water

1-1/2 teaspoons of “Better Than Bouillon” stock paste (beef)

4 ounces of canned black beans

1/4 cup of black pearl lentils

Scant 1/2 cup Kasha buckwheat

2 ounces of marinated artichoke hearts

2 cloves garlic (sliced)

1 shallot (diced)

2 ounces of celery (about 1 rib)

2 ounces of red bell paper (use what ever color you have – about 1/3 of the pepper)

1/2 tsp. cumin

1/2 tsp oregano

1/2 tsp black pepper

1/4 tsp. celery salt

1 second spray of cooking spray de jour

2 shakes of Worcestershire sauce

Combine all ingredients except lentils and buckwheat. Bring to a boil, reduce heat and simmer for 10 minutes to soften root vegetables. Add lentils and buckwheat, simmer 15 minutes until the grains are tender. Adjust water to suit, dependent upon who thick you want your chili.

How to:


Buckwheat is readily available.


This is amazing base. Forget the stuff in a box or a cube. This is the bomb.


Leave the celery on the root and chop it off the end. You get exactly what you need and you reduce the chopping…your cleome Food Network!


I prefer red bell pepper, but you can use whatever color floats your boat.


Invest in a good food scale. Put a bowl on the scale before you turn on the scale and it will zero out with the bowl on it. Then you can measure your ingredients and not worry abut doing the math! Thank you Alton Brown!

Nutrition info:




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