Wednesday, 31 August 2011

Easy and delicious Vegetarian Chili

This recipe is an adaptation of a recipe found in my PCOS Diet Cookbook - a low GI cookbook for people with PCOS.  I made this for supper last night and it was fabulous.  We agreed that you couldn't even tell there was no meat in it because it felt very "meaty" eating it.  It was satisfying and filling.  Definitely going to put this in my supper rotation.  The bonus was that it made a LOT of chili so there's lots left for lunches.

1 tbsp olive oil
2 onions, chopped
2 sweet peppers (green, red, yellow), chopped
3 cloves garlic, crushed (or 1 tbsp jar garlic)
2 cups canned kidney beans, drained and rinsed
2 cups canned black beans, drained and rinsed
1/2 cup raw quinoa, rinsed
28oz (796mL) can tomatoes (or 6 fresh tomatoes, chopped)
1 cup bottled salsa
1/2 cup water
1 tsp salt (or to taste)
1 tbsp chili powder
1 tsp dried basil
1/2 tsp each pepper, oregano, and ground cumin
1/4tsp cayenne
1 tbsp unsweetened cocoa powder
1 tsp sugar

Heat oil in a large pot. Sauté onions, peppers, and garlic for about 8-10 minutes on medium heat. Add remaining ingredients. Bring to a boil and simmer, covered for 25 minutes (or more, if the quinoa is not done), stirring occasionally.
This makes about seven 1cup servings. This freezes and reheats well.

Nutrition data per 1 cup serving:
269 cal | 4g fat | 47g carbs (10g fibre, 10g sugar) | 13g protein

There is lots of room for modifications in this recipe - feel free to change the beans to a different type of bean or chickpeas, you can add mushrooms to the sautéeing step, you can add corn niblets towards the end of the cooking time - just remember that will alter the nutrition data slightly.

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