Vegetarian Four Bean Chili - - Tulsa, OK - News, Weather, Video and Sports - |

Vegetarian Four Bean Chili


Thursday, January 01, 2004
10 servings, approximately 1 1/2 cups each
1 package (~12-14 ounces) frozen soy meat alternative crumbles
1 bag (16 ounces) pepper stir-fry mix
1 tablespoon minced garlic
1 jalapeno pepper, seeded and chopped
1-2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon ground red pepper
1 can (14.5 ounces) 99% fat-free beef broth or vegetable broth
1 can (16 ounces) kidney beans, drained and rinsed
1 can (16 ounces) navy beans, drained and rinsed
1 can (15 ounces) black-eyed peas, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
1 can (11.5 ounces) spicy vegetable juice cocktail
1. In a large Dutch oven over medium-high heat, heat soy crumbles. Add stir-fry mix, garlic and jalapeno. Sauté until onion is clear. Blend in seasonings.
2. Add remaining ingredients. Continue cooking until mixture comes to a boil. Reduce heat to medium-low. Cover and continue to cook, stirring occasionally, 30-40 minutes.
Nutrition Facts:
280 calories, 42g carbohydrate, 31g protein, 1.5g fat, 0mg saturated fat, 0mg cholesterol, 16g dietary fiber, 880mg sodium

Exchanges per serving: 2 starch, 2 very lean meat, 1 vegetable
Original recipe by Janet Potts, RD, LD. Adapted recipe by Rachel Cly, RD, LD and Jennifer Parham, RD
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