Sunday, February 20, 2011
1 bell pepper-any color diced
1/2 onion diced
3 cloves of garlic minced
2 tbsp of olive oil
1 can of black beans or pinto
1 can of kidney beans
1 28 oz can of stewed tomatoes
1/4 cup of vegetable broth
1 tbsp of cumin
2 tbsp chili powered
1/2 tsp salt
1/2 tsp pepper
small dash of cayenne pepper and crushed red pepper if you like it spicier
I used a tbsp of thyme and fresh basil though it didn't call for it I just wanted to use it
1/2 cup of TVP-textured vegetable protein-gives the chili a hearty texture like beef this is optional though add with 1/2 cup water.
Saute bell pepper, onion and garlic on medium heat with olive oil.
Add the tomatoes, spices and vegetable broth-2 minutes
Add the beans and simmer for up to 1 hour but can be 20 minutes if you are pressed for time
When you have 10 minutes left, add TVP and water.
It seems like a lot of ingredients but I had them all in my cupboard expect for the TVP which was $3.
One serving provides approximately:
Calories: 334, Calories from Fat: 54
Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%
Cholesterol: 0mg, 0%
Sodium: 260mg, 11%
Total Carbohydrates: 55.4g, 18%
Dietary Fiber: 15.5g, 62%
Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet