- large microwave-safe bowl
- 1/4 cup dry split mung beans
- 3/4 cup water
- 1 tbsp broth base (I use beef)
- garlic (I use granulated)
- onion (I use powdered)
- 1 tbsp chili powder
- 1 tsp cocoa powder
- 1 tsp ground cayenne
- 1 tsp oregano
- 2 tbsp tomato paste
- rinse beans
- combine all ingredients, stir
- microwave on high until liquid is absorbed and beans are tender, about 5-10 minutes
- stir in a few ice cubes until cool enough to eat
- salt to taste
Canned diced tomatoes are a good addition if you keep them around, though I find tomato paste is sufficient for flavor.
Brown, black, green, or yellow lentils can replace the mung beans, albeit with a longer cook time. Avoid red lentils: they’re quick to cook, but will break up and leave the chili without texture.
Frozen vegetables and dried mushrooms are good choices to add volume. A vegetable oil of your choice - I use olive - will add fat and boost satiety.
Thickeners like chickpea flour or psyllium husk can be added afterwards if the consistency is watery.
mung beans $12.33/4lb (Spicy World, Amazon), broth base $3.00/12oz (Orrington Farms, Walmart), onion powder $9.49/22oz (McCormick, Amazon), garlic powder $8.94/26oz (McCormick, Amazon), chili powder $6.17/7.5oz (McCormick, Amazon), tomato paste $.42/6oz (Great Value, Walmart), cocoa powder $1.98/8oz (Great Value, Walmart) ↩