Friday, November 2, 2007

Hearty Vegetarian Chili

This recipe comes together in not time at all, so it is perfect for busy and fit people.

Ingredients:

1 Tbsp canola oil
1 large onion, chopped
1 large bell pepper, chopped
1 10 oz package mushrooms, chopped
2 14 oz cans of chili-flavored diced tomatoes or 28 oz large salsa
½ 24 oz jar of low-fat spaghetti sauce
1 14 oz can black beans, drained, rinsed
1 14 oz can kidney beans, drained, rinsed
½ cup textured soy protein
1 tsp cumin
1 tsp coriander
2 tsp chili paste of choice
Water as needed

Instructions:

1. Heat the oil in a large saucepan or large pot on med-high, sauté onion, bell pepper, and mushrooms for 5-10 minutes.

2. Add the rest of the ingredients in the recipe and heat to a simmer. Set heat on low and allow chili to simmer for 45 minutes to 1 ½ hours.

3. Add water as needed.

Makes 6-8 servings

1/8 of recipe: 275 Calories, 34 g protein, 47 g carbohydrates, 10 g fiber, 4.3 g fat, 0 mg cholesterol, 1200 mg salt, 660 mg potassium, 95 mg calcium

1 comment:

peter said...

great buddy, I tried it out and it is very tasty too, Thanks for Hearty Vegetarian Chili