cranberry bean, bulgur corn chili

[Guest guest]

I will post the reference separately: " About Soaking Beans in Pressure Cooker "

 

 

* Exported from MasterCook *

 

Cranberry Bean, Bulgur and Vegetable Chili (Vegetarian)

 

Recipe By :PRESSURE COOKING FOR EVERYONE by Rodgers and Ward

Serving Size : 8 Preparation Time :0:00

Categories : New Import

 

Amount Measure Ingredient -- Preparation Method

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

3 tablespoons olive oil

1 large onion -- chopped

2 medium carrots -- 1/2-inch rounds

2 medium celery ribs -- 1/2-inch pieces

1 medium red bell pepper -- 1/2-inch pieces

2 jalapenos -- seeded and finely chopped

4 garlic cloves -- finely chopped

1 tablespoon chili powder

1 1/2 cups dried cranberry -- soaked and drained

or pinto beans, soaked and drained

see About Soaking Beans in Pressure Cooker

3 cups water

14 1/2 ounces canned tomatoes with juice -- drained and chopped

1 cup corn kernels -- fresh or frozen

1 tablespoon tomato paste

1/2 teaspoon salt

3/4 cup bulgur

 

1. In a 5- to 7-quart pressure cooker, heat 2 tablespoons of the oil over

medium-high heat. Add the onion, carrots, celery, red pepper, jalapenos, and

garlic. Cook uncovered, stirring often, until the vegetables are almost tender,

about 5 minutes. Add the chili powder and stir until fragrant, about 15 seconds.

Transfer the vegetables to a bowl and set aside.

 

2. Add the beans and water to the pressure cooker. Drizzle with the remaining 1

tablespoon oil. Lock the lid in place. Bring to high pressure over high heat.

Adjust the heat to maintain the pressure. Cook for 5 minutes. Remove from the

heat and quick-release the pressure. Open the lid, tilting it away from you to

block the steam.

 

3. Stir in the reserved vegetables, tomatoes, corn, tomato paste, and salt. Lock

the lid in place, bring back to high pressure over high heat, and adjust the

heat to maintain the pressure. Cook for 5 minutes. Remove from the heat,

quick-release the pressure, and open the lid.

 

4. Stir in the bulgur. Cook, uncovered, over medium-low heat until the bulgur is

tender and the chili thickens, 3 to 5 minutes. Serve hot.

 

Description:

" dried romano beans "

Copyright:

" 2000 Rick Rodgers and Arlene Ward "

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

 

Per Serving (excluding unknown items): 143 Calories; 6g Fat (33.0% calories from

fat); 4g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 257mg

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

 

NOTES : Here's a rib-sticking chili that is so satisfying you'll never miss the

meat. The recipe shows how the beans are almost completely cooked before adding

the salt and tomatoes; if added sooner, these ingredients would prevent the

beans from softening. Not only does the bulgur thicken the cooking liquid, it

combines with the beans to give this vegetarian meal complete protein.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 2470 0 0 0 0

 

 

Co-moderator at http://community.sierra.com/WebX?14@@.ee741bb

Who offers mxp? http://home.earthlink.net/~kitpath/MC/mcRecipes.htm