Whether you want a quick meal, a nutritious dinner, or a heart-healthy dessert, The Heart Healthy Plant-Based Cookbook by acclaimed chefs and health advocates, Jenneffer Pulapaka and Hari Pulapaka offers over 100 meticulously crafted recipes designed to lower blood pressure, reverse heart disease, and support cardiac recovery. Enjoy one of the recipes featured in the book, below.
Ultimate Plant-Based Chili Recipe
Serves: 4
Ingredients
1 cup firm tofu, crumbled
1 medium onion, chopped
1 stick celery, chopped
1 medium carrot, chopped
1 jalapeno, chopped
4 cloves garlic, minced
½ cup cremini mushrooms, chopped
2 cups dry red wine
1 small can red beans (no-sodium), drained and rinsed
1 small can white beans (no-sodium), drained and rinsed
1 small can crushed tomatoes (no-sodium)
1 tablespoon Adobo Seasoning (store-bought or see bonus recipe below)
1 teaspoon garlic powder
1 tablespoon onion powder
1 teaspoon mustard powder
1 teaspoon cayenne pepper, more or less
2 cups apple cider vinegar
½ cup scallions, chopped
Water, as needed
Directions
- In a heavy-bottomed pot, brown the tofu. Remove and set aside.
- Add the onions, celery, carrots, jalapeno and sweat for about 10 minutes.
- Add the minced garlic and cook for about a minute.
- Add the beans, tomatoes, Adobo spice blend, garlic powder, onion powder, mustard powder, cayenne pepper and cook for about a minute.
- Add the mushrooms and the browned tofu back in and stir well.
- Add the wine and vinegar and cook for 5 minutes.
- Next, add all the remaining ingredients except the scallions. Stir well.
- Adjust the acidity as preferred. Bring to a simmer, cover, and cook on medium for 30 minutes.
- For the last 10 minutes, remove the lid and simmer uncovered.
- Blend a cup of the chili in a food processor and add it back to the pot. Mix well.
- Finish by topping with chopped scallions.
Heart Health Note: Apple cider vinegar (ACV) contains a variety of flavonoids, such as gallic acid and catechin. ACV consumption significantly decreases serum TC concentrations. In addition, there is evidence to suggest a trend towards its significantly reducing serum TG levels.
Bonus Recipe:
Adobo Seasoning
Ingredients
1 tablespoon paprika
2 teaspoons black peppercorn
2 teaspoons onion powder
1 teaspoon dried oregano
2 teaspoons cumin seed
1 teaspoon garlic powder
1 teaspoon chili powder
1 tablespoon pumpkin seed
Directions
- Dry toast all the ingredients for 10 minutes in a heavy-bottomed pan, like a cast iron skillet.
- Let the mixture cool before grinding to desired fineness.
- Store in an airtight container for up to 6 months.
Jenneffer Pulapaka, DPM, is a Board-Certified podiatric surgeon and a certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and a certified executive chef. Together, they bring a unique blend of culinary expertise and medical knowledge to create recipes that are not only delicious but also scientifically designed to promote heart health.
