30-Minute Vegetarian Chili

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30-Minute Vegetarian Chili

 

Recipe By :Soyfoods Cooking for a Positive Menopause - Bryanna Clark Grogan

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon extra-virgin olive oil

6 cloves garlic -- chopped or crushed

3 tablespoons chili powder (preferably a dark one, such

as ancho)

1 tablespoon dried oregano

1/2 tablespoon ground cumin

1/2 teaspoon dried red chili flakes

1 28 oz can diced tomatoes and juice

4 1/2 cups cooked or canned pinto beans (about 3 15

oz cans) -- drained

3 cups hot water or bean broth from home-cooked

beans (don't use the more salty canned

bean liquid)

1 1/2 cups textured soy protein granules

1/4 cup soy sauce

1 tablespoon hot pepper sauce

1 tablespoon onion powder

1 tablespoon unsweetened cocoa powder

1 teaspoon sugar

1 green bell pepper (optional) -- seeded and chopped

1 cup corn kernels (optional)

1 cup or more diced summer squash (optional)

1/2 teaspoon salt, or to taste

2 tablespoons cornmeal or masa harina

 

In a large pot, saute the garlic in the olive oil over medium heat until it just

begins to turn color. Add the chili powder, oregano, cumin, and chili flakes,

and cook for a couple of minutes more. Add all of the remaining ingredients,

except the salt and cornmeal.

 

Simmer for about 20 minutes. During the last 5 minutes, sprinkle the cornmeal

or masa harina over the top, and stir it in.

 

Add salt to taste.

 

Serve with rice, bread, polenta, tortillas, or cornbread. This freezes well.

 

You can substitute about 2 cups squeezed, crumbled, frozen firm tofu for the

textured soy protein. In this case, reduce the water or bean liquid to 1 1/2

cups instead of 3 cups.

 

Yield: 6 generous servings

 

Description:

" Despite the speed of preparation, this is very authentic-tasting

chili. "

 

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Per Serving (excluding unknown items): 44 Calories; 3g Fat (49.0% calories from

fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 750mg

Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0

Other Carbohydrates.

 

 

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