Low Fat: Vegetarian Mole

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* Exported from MasterCook *

 

Vegetarian Mole

 

Recipe By : Nutrition Action Healthletter, 9/2000

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Sauces And Marinades

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

4 large pitted prunes

1 tablespoon unsweetened cocoa powder

2 teaspoons granulated sugar

2 teaspoons mild or hot chili powder

1/2 teaspoon ground cumin

1/2 teaspoon cinnamon

1 tablespoon vegetable oil -- plus

1 teaspoon vegetable oil

1 medium red onion

cut into 1 " pieces

4 garlic cloves -- minced

2 medium green bell peppers

seeded and cut into 1 " pieces

1 cup diced pared butternut squash

(1/2 " pieces)

1/2 medium carrot

halved lengthwise and cut into 1/4 "

slices

1/2 cup sliced yellow squash

(1/2 " pieces)

2 cups crushed tomatoes

(no salt added)

8 ounces drained cooked black beans

8 ounces drained cooked chickpeas

 

Adapted from Weight Watchers New 365 Day Menu Cookbook (Macmillan, 1996).

 

In a blender or food processor, combine the prunes, cocoa powder, sugar,

chili powder, cumin, cinnamon, and 1/2 cup water; puree until smooth. Set

aside.

 

In a large saucepan or Dutch oven, heat the oil; add the onion and

garlic. Cook over medium-high heat, stirring frequently, for 5 minutes,

until the onion is softened. Add the bell peppers; cook, stirring

frequently, for 5 minutes, until the bell pepper is softened. Add the

butternut squash and carrot; cook, stirring frequently, for 7 minutes,

until the squash is just tender. Add the yellow squash; stir to coat.

 

Add the tomatoes, black beans, chickpeas, and reserved prune mixture to the

vegetable mixture; bring the liquid to a boil. Reduce the heat to low;

simmer, stirring occasionally, for 25 minutes, until the vegetables are

very tender and the flavors are blended.

 

Serves 4.

 

PER SERVING (recipe made using regular crushed tomatoes and drained and

rinsed canned beans)

 

Calories: 270, Total Fat 6 grams, Saturated Fat: 1 gram, Fiber: 13 grams,

Sodium: 530 mg, Cholesterol: 0 mg, Carbohydrate: 47 grams, Protein: 10 grams

 

 

 

 

 

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