Vegetarian Chili

Wednesday, May 2, 2012

This recipe for vegetarian chili is a staple in our household.  It freezes great and even meat eaters enjoy it (as I have brought it to several tailgates with no complaints).  My version tends to stick to the recipe (although I usually add more veg if there is going to be some unused portion).  My husband loves to cook anything that can be thrown into a pot.  Lately he has been adding in broccoli and Quorn (a UK protein product that has a texture similar to ground beef).  The recipe comes from "Slim to Shore" by Jan Robinson, a gem of a book that features recipes from different Caribbean yachts. It covers all courses, drinks, and many meat/fish dishes too.  I also love this book because it includes nutrition info per serving.

         

Ingredients (makes 6 servings)
1 cup + 2 Tblsp. vegetable stock (so easy to make!)
3/4 cups dices carrots
1 cup (each) diced: onions, green & red bell peppers, celery
2 cloves garlic, crushed
1 tsp. each: dried oregano, dried thyme, ground cumin
1/2 tsp. each: ground coriander, chili powder
1 Tblsp. minced canned jalapeno (or to taste)
2 cups chopped tomatoes
3 cups cooked kidney beans
1 cup fresh (or frozen, thawed) corn kernels
1 1/2 Tblsp. no salt added tomato paste   **Let me know what you did with the rest. I hate waste.
1 Tblsp. lime juice                                    
1 tsp. red wine vinegar
1 tsp. freshly ground black pepper
1/2 cup chopped fresh cilantro

Directions
1.  In a large stock pot, warm 2 Tblsp. vegetable stock.

2.  Sauté carrots, onions, peppers, and celery for 4-5 minutes.

3.  Add the spices, jalapeno, tomatoes, beans, and remaining vegetable stock.

4.  Bring to a boil.

5.  Reduce heat and simmer for 20 minutes.

6.  Add the corn kernels and simmer for 7 minutes.

7.  In a small bowl, combine tomato paste, lemon juice, and vinegar until blended.

8.  Stir into the chili.

9.  Season with freshly ground pepper and top with fresh cilantro.

Nutrition content per serving:
Calories..................189
Protein....................10g
Carbohydrates........38g
Fat.........................1.1g        5% calories from fat
Fiber - Dietary......3.9g
Cholesterol...........0mg
Sodium...............88mg
Potassium.........805mg
Iron....................4.7mg
Calcium..............79mg

Food exchange: 1.7 veg, 1.6 bread, 0.4 meat





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