Black Bean 'N Vegetable Chili

[Guest guest]

* Exported from MasterCook *

 

Black Bean 'N Vegetable Chili

 

Recipe By :Healthy Tomorrow 1998-02

Serving Size : 10 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1 Large Onion -- coarsely chopped

16 oz canned whole low-sodium tomatoes -- undrained, coarsely

chopped

2/3 Cup Picante sauce or salsa

1 1/2 Tsp. Ground cumin

1/2 Tsp. Lite salt (optional)

1/2 Tsp. Dried basil leaves -- crumbled

1/3 Cup Fresh cilantro -- chopped

2 16-oz cans black beans -- rinsed, drained

1 Tbsp. Lime juice

1 Green bell pepper -- cut into 3/4 " pieces

1 Large Yellow squash or zucchini -- cut into 1/2 " chunks (about

2 cups)

2 Cups Frozen corn (optional)

Optional toppings:

chopped fresh cilantro -- or

non-fat sour cream (soy/Tofutti)

 

In large sauce pan or Dutch oven, cook onion in tomato juice from canned

tomatoes until tender, about 3 minutes. Add tomatoes, picante sauce and

seasonings. Cover; simmer 5 minutes. Stir in beans, peppers and squash; cover

and simmer until vegetables are tender, about 15 minutes. Ladle into bowls; top

as desired and serve with additional picante sauce, or serve over cooked brown

rice. Makes 10 (1 cup) servings.

 

TIP - Sodium content will vary considerably depending on the sodium content of

the picante sauce (or salsa) and the black beans. If using regular beans (not

low-sodium) and picante sauce, omit the salt.

 

TIP - Using regular picante sauce and beans (rinsed) and omitting the salt.

 

Nutritional Information per Serving:

Calories: 150

Fat, gm: 0

Cholesterol, mg: 0

Sodium, mg**: 250

Diabetic Exchanges: 2 starch

 

 

Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University

Medical Center

 

Source:

" Loma Linda University Medical Center "

S(VegRecipes):

" Hanneman 2001-05-14 "

Yield:

" 10 cups "

 

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

 

Per Serving (excluding unknown items): 339 Calories; 2g Fat (3.9% calories from

fat); 21g Protein; 63g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 93mg

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

Fat.

 

 

Nutr. Assoc. : 0 26427 1325 0 2130706543 0 0 0 0 0 5663 2130706543 0 0 0

 

 

 

 

....-.¸.-...(`'..¸(`'..¸ ¸..'´)¸..'´)...-.¸.-...

`.. ..´«´¨`... *LaDonna*...´¨`»`.. ..`

`.´ (¸..' (¸..'´ `'..¸) '..¸) `.´

 

http://www.VeganMenus4HealthyLiving

http://www.Christian-Vegan-Cooking

http://www.

http://www.VintageVeganTea