Down Home Vegetable Chili Recipe
Recipe Ingredients
1 tbsp oil
1 can (13 3/4 oz) beef broth
4 large cloves garlic, minced
1 1/2 cup to 2 cups water
1 large spanish onion, minced
2 tbsp brown sugar
2 medium carrots, chopped
2 tbsp chili powder
1 medium zucchini, chopped
2 tsp ground cumin
1 can (15 1/2 oz) red kidney
1 tsp dried oregano beans, drained, rinsed
1 tsp salt coarsely chopped
1/2 cup bulgur wheat
1 can (28 oz) whole tomatoes
1/2 cup fresh or frozen corn kernels liqui, d reserved, tomato
1 light sour cream or coarsely chopp, ed low-fat
1 can (6 oz) low-salt
1 thin sliced green onions tomato pa, ste
1 thin sliced cilantro leaves
Recipe Preparation
Preparation time: 25 minutes. Cooking time: 1 hour. Yield: 9 1/2
cups.
1. Heat oil in 3-quart non-aluminum saucepan over medium-high heat.
Add garlic, onion, carrots and 1/2 cup of the zucchini. Cook,
stirring often, until onion is softened, about 4 minutes. Add kidney
beans, tomatoes and their liquid, tomato paste, beef broth, 1 1/2
cups water, brown sugar, chili powder, cumin, oregano and salt. Stir
until combined. Simmer, covered, stirring occasionally, 40 minutes.
2. Add remaining zucchini, bulgur wheat and corn kernels. Simmer 10
minutes more. Add remaining 1/2 cup water as necessary. Taste and
adjust seasoning. Serve hot. Pass light sour cream or low-fat yogurt,
sliced green onions and cilantro leaves separately. Note: This is a
highly flavorful, crunchy and substantial chili. As with most chilis,
it's best made at least a day ahead so the flavors fully develop. Can
be made up to 3 days ahead and refrigerated or frozen as long as 3
months. Reheat gently, adjusting water and seasoning as needed.
From the Chicago Tribune 10/3/93.
Servings: 8
Back to Vegetarian Recipes
Food Tips of the Week
Diet tipsIf you enjoy eating, but want to lose weight and also enhance your overall well-being, without doubt you ought to start a carefully calculated healthy dietary regime. In theory, this ought to take in 5 measures of grains and vegetables on a daily basis and also embrace the right blend of proteins, carbohydrates and fats.
Some reduced carb diet pointers:
* Dietary fiber is important Lowering the carbohydrates in your diet usually results in reduction in fiber also. Look for low carb recipes that are rich in fiber balance the equation.
The brassicas, Superfoods that also help your Your diet
(eg. Arugula, Brussels sprouts, Turnips and Napa)
Vegetablesi in the brassica family are full of vitamins (eg.folate and vitamin c), minerals (including potassium and selenium), fibre, chlorophyll, antioxidents and isothiocyanates.
In addition to their numerous beneficial effects, some of these nutrients are thought by doctors to help reduce the cancer risk in those prone to it..
Down Home Vegetable Chili Recipe Collection
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