vegetarian chili

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* Exported from MasterCook *

 

Vegetarian Chili

 

Recipe By :Robin Barg, Day by Day Restaurant & Catering, Philadelphia

Serving Size : 10 Preparation Time :0:00

Categories : Beans Low Fat

Restaurants and Chefs Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups onions -- chopped

1 medium eggplant -- chopped

1 tablespoon olive oil

1 1/2 tablespoons garlic -- minced

2 red bell peppers -- diced

20 ounces canned whole tomatoes

15 ounces canned black beans -- drained

1/2 pound lentils (about 1 1/4 cups) -- cooked until tender

19 ounces canned kidney beans -- drained

Chickpeas (optional) -- to taste

2 tablespoons chili powder

1 tablespoon cumin

1 tablespoon oregano

1 teaspoon pepper -- or more

1 teaspoon salt

1/4 cup fresh parsley -- chopped

3 tablespoons tomato paste

 

Spray olive oil in cooking pot and heat over medium heat. Saute onions until

transparent. Add eggplant and red bell peppers, and saute until tender. Add

garlic, tomatoes and seasonings. Add beans and cooked lentils and simmer for

15-20 minutes. Season, adding a touch of cinnamon, cayenne and coriander to

taste.

 

Serve with brown rice, chopped scallions and olives, and sprinkle with aged

cheddar cheese. Or serve with corn chips instead of rice.

 

Each serving contains approximately 220 calories,13 grams protein, 2 grams fat

and 39 grams carbohydrate, 16g fiber.

 

Source:

" Jefferson Health System's Dining With Heart Program: super Snax

(Philadelphia chefs) "

S(Collection):

" Independent Blue Cross (www.ibx.com/healthnyou/library) on 14 Oct

1999 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 224 Calories (kcal); 3g Total Fat; (10% calories from fat); 14g

Protein; 39g Carbohydrate; 0mg Cholesterol; 673mg Sodium

Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

NOTES : Sometimes Robin adds chickpeas to the chili. The olives, cheddar cheese

and corn chips will add calories and fat to each serving.

Nutr. Assoc. : 0 0 0 0 0 2470 0 903920 0 2130706543 0 0 0 0 0 0 0

 

-:-

Pat Hanneman (ICQ 50232533)

http://home.earthlink.net/~kitpath/

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