Meatless and Allergy-Friendly Dishes

  November 8, 2011  |    Blog

Meatless Monday’s can be difficult, especially if you have diet restrictions. In addition to avoiding your food allergy triggers, you also are avoiding meat … But don’t fret! This recipe for a Three Bean Vegetarian Chili is gluten, and dairy/casein free. Plus, it’s delicious and full of fiber!

And our client’s with allergies are all over it!


  • 2 tablespoons of olive oil
  • 1 yellow onion, diced
  • 1 large red pepper, seeded and diced
  • 1 large green pepper, seeded and diced
  • 1 large yellow pepper, seeded and diced
  • 1 (32-oz) can crushed tomatoes
  • 1 (14-oz) can black beans
  • 1 (14-oz) can cannellini beans
  • 1 tablespoon ground cumin
  • 2 tablespoons chili powder
  • 2 tablespoons of cayenne pepper (omit if you don’t like spicy, or if it’s for the kids)
  • 1 tbsp of Mrs. Dash Salt-free Table Blend Seasoning
  • If no dairy allergy, you can add a little bit of low fat shredded cheddar cheese to garnish
  • Otherwise, chopped tomatoes and scallions are a perfect topping


  1. Over moderate heat, add oil to a deep pot and combine onion and peppers.
  2. Sauté for 3 to 5 minutes to soften vegetables.
  3. Deglaze the pan with vegetable broth.
  4. Then, add tomatoes, black beans, cannellini beans, and stir.
  5. Season chili with cumin, chili powder, hot sauce, and salt.
  6. Simmer over low heat for about 10-15 minutes longer, then serve up bowls of chili and top with shredded cheese (option to omit), scallions, and tomatoes.

If you know you’re going to be pressed for time, one of the BEST parts about chili is that, the longer it sits, the more flavorful and rich the chili is. If you need to let it sit for a little longer than the recipe calls for, don’t worry!! Just make sure it stays at a simmer… In college our best friend used to make a scrumptious soup and we always wondered what her secret was. Turns out she let the soup sit for hours simmering on the stove before we got our paws in it!

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