Vegetarian Chili Ckbk - 3 recipes

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* Exported from MasterCook *

 

Golden Garbanzo Chili

 

Recipe By :The Vegetarian Chili Cookbook - Robin Robertson

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 medium onion -- chopped

1 large yellow bell pepper -- chopped

2 garlic cloves -- minced

1 28 oz can crushed tomatoes

2 tablespoons mild chili powder

1 teaspoon salt

1 teaspoon light brown sugar

1/8 teaspoon turmeric

1 cup water

1 cup apple juice

3 cups cooked garbanzos or chickpeas

2 tablespoons minced parsley

 

Heat the oil in a large skillet over medium heat. Add the onion, bell pepper,

and garlic, cover, and cook until the onion is softened, about 5 minutes. Add

the tomatoes, chili powder, salt, brown sugar, turmeric, water, and apple juice.

Bring to a boil, lower the heat, and simmer 15 minutes. Add the garbanzos, annd

simmer 30 minutes longer, stirring occasionally. Taste, and adjust seasonings.

Serve the chili sprinkled with the parsley.

 

 

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Per serving: 147 Calories (kcal); 4g Total Fat; (22% calories from fat); 4g

Protein; 27g Carbohydrate; 0mg Cholesterol; 802mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 1/2 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Lentil Chili with Couscous

 

Recipe By :The Vegetarian Chili Cookbook - Robin Robertson

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons olive oil

1 large onion -- chopped

1 carrot -- chopped

1 red bell pepper -- chopped

2 garlic cloves -- minced

2 cups lentils -- picked over and rinsed

1 28 oz can crushed tomatoes

1 bay leaf

3 tablespoons mild chili powder

1 teaspoon salt

1 teaspoon dried marjoram

2 cups tomato juice

3 cups salted water or vegetable stock

1 1/2 cups couscous

2 tablespoons minced scallions

2 tablespoons minced parsley or cilantro

 

Hwat the oil in a large pot over medium heat. Add the onion, carrot, bell

pepper, and garlic. Cover and cook until the onion is softened, about 5

minutes. Add the lentils and enough water to cover the lentils by one inch.

Bring to a boil, lower the heat, and simmer, covered, for 30 minutes, or until

the lentils are tender. Add the tomatoes, bay leaf, chili powder, salt,

marjoram, and tomato juice, and simmer for 15 minutes, stirring occasionally.

If the mixture becomes too dry, add a small amount of water. (Be sure to remove

the bay leaf from the chili before serving.)

 

While the chili is simmering, prepare the couscous: Bring the 3 cups salted

water of stock to a boil in a medium saucepan. Add the couscous and 1

tablespoon each of the scallions and parsley, cover, and removve the pan from

the heat. Allow the couscous to sit for 5 minutes. Serve the couscous in a

shallow bowl or serving dish, with the chili on top and garnished with the

remaining scallions and parsley.

 

Description:

" Accompaniments might include separate bowls of crushed peanuts,

golden raisins, and chutney. "

 

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Per serving: 495 Calories (kcal); 6g Total Fat; (10% calories from fat); 27g

Protein; 88g Carbohydrate; 0mg Cholesterol; 840mg Sodium

Food Exchanges: 4 1/2 Grain(Starch); 1 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

No Beans About It Chili

 

Recipe By :The Vegetarian Chili Cookbook - Robin Robertson

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 1/2 cups textured soy protein granules

1 tablespoon safflower oil

1 medium onion -- chopped

2 28 oz cans plum tomatoes

1 tablespoon brown sugar

1 tablespoon cider vinegar

4 tablespoons mild chili powder

salt and freshly ground black pepper to

taste

2 cups apple juice

 

Rehydrate the soy granules in water according to package directions, and set

aside. Heat the oil in a large chili pot over medium heat. Add the onion

cover, and cook until softened, about 5 minutes. Add the reserved soy granules,

tomatoes, brown sugar, vinegar, chili powder, and salt and pepper. Stir in the

apple juice, lower the heat, and simmer 30 to 40 minutes, or until vegetables

are tender and desired consistency is reached.

 

 

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Per serving: 122 Calories (kcal); 3g Total Fat; (21% calories from fat); 2g

Protein; 24g Carbohydrate; 0mg Cholesterol; 25mg Sodium

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

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0