Vegetarian Chili - 62.1g Carbs, 20.6g Fiber

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Vegetarian Chili - 62.1g Carbs, 20.6g Fiber

 

From Dr. Weil

6 Servings

 

In the culture and cuisine of the Southwest, chili is serious

business. But contrary to what many believe, good chili doesn't

require " carne " or meat. The key to great chili is knowing how to

harness the fiery flavor of a wide range of available chile peppers to

make the dish exciting yet edible. ( " Chili " commonly refers to the

dish made with " chile " peppers.) My favorites are the red New Mexican

chile peppers traditionally tied in strings called ristras or

available as ground powder, and chipotles which are ripe (red)

jalapenos that have been dried and smoked. Experiment with different

amounts until you find a level of intensity you're comfortable with.

Be aware, however, that capsaicin, the active component in chile

peppers that gives them their heat, is concentrated in the white

tissue attached to the seeds. If you're using whole chiles, you may

want to remove that white tissue if you don't want your chili too hot.

 

7 1/2 cups cooked beans, like pintos, anasazi, adzuki, or kidney

(roughly four 15-oz cans or 1 lb dried beans, cooked)

2 Tbsp olive oil

2 large onions, diced

1 dried or canned chipotle pepper

1 Tbsp mild red New Mexican chile powder, or to taste

1 Tbsp dried whole oregano

1 Tbsp ground cumin

1/2 tsp allspice

1 large can (28 oz) crushed tomatoes, undrained

5 cloves garlic, mashed

Salt and pepper, to taste

 

Garnishes:

Chopped raw onion // Chopped tomato // Shredded lettuce // Tortillas

 

1. Drain beans in a colander.

 

2. Heat oil in a large dutch oven or saucepan. Add the onions and saute

over medium heat until onions are soft and golden.

 

3. Crush the chipotle pepper if using dried, or mince if using canned.

 

4. Add the chipotle pepper, red chile powder, oregano, cumin and

allspice to the onions. Cook for 2 minutes.

 

5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if

the mixture gets too dry.

 

6. Add salt and pepper to taste, and more chili if you want a hotter dish.

 

7. Serve in bowls with warm tortillas. Garnish with chopped raw onion,

chopped tomato, and shredded lettuce.

 

Serves 6

Nutrients Per Serving (with 1 tortilla)

351.1 Calories, 17.4g Protein, 5.7g Fat, 0.8g Saturated Fat,

3.5g Monounsat Fat, 0.8g Polyunsat Fat, 62.1g Carbs, 20.6g Fiber,

0mg Cholesterol

 

Vitamin A: 737.5 IU

Vitamin E: 1.3 mg/IU

Vitamin C: 25.0 mg

Calcium: 140.3 mg

Magnesium: 117.9 mg