Monday, November 8, 2010

VeganMoFo Day 8 Southwest Four-Bean Chili

This is another favorite from Mary McDougall, and super easy to make. I know these Q&E recipes are said to be made in 15 minutes, but for things like chili I like to pop all the ingredients in a Crockpot or a pot on the stove and leave it to simmer really low for hours to let all the flavors meld together. Of course by dinner time I usually have to add a bit more of the seasonings, but it's worth it to get that deep, rich flavor.

The recipe calls for canned beans, and as far as Mastercook is concerned, it's regular, full-salt beans, but I need to reduce my sodium intake so I use the no-salt added or even fresh beans when I have them handy. I also use no-salt added plain diced tomatoes plus a can of diced chilies instead of the Mexican style tomatoes. That will make the recipe's actual nutritional information different. I'm just too lazy to type in the nutritional info for no-salt added products into Mastercook personally.

My husband will probably have his bowl of this over some crushed up corn chips, while I'll have a few baked potatoes ready for mine and if he wants them. Any leftovers I usually have over rice or as-is.

* Exported from MasterCook *

Southwest Four-Bean Chili

Recipe By :Mary McDougall
Serving Size : 8 Preparation Time :0:10
Categories : Chili Low-Fat
Mc Dougall MWLP Acceptable

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup water
1 medium onion -- chopped
3 stalks celery -- chopped
15 ounces canned kidney beans -- drained and rinsed
15 ounces canned black beans -- drained & rinsed
15 ounces canned white beans -- drained and rinsed
28 ounces stewed tomatoes, canned -- Mexican style; 2- 14.5 oz cans
1 cup frozen corn kernels
1 cup frozen lima beans
1 tablespoon lime juice
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 cup chopped cilantro -- optional

Place the water in a large pot with the onion and celery. Cook, stirring occasionally, for 5 minutes.

Add the remaining ingredients, except the cilantro. Cover and cook over medium heat for 20 minutes.

Stir in the cilantro, if desired, and serve at once.

"The McDougall Quick and Easy Cookbook"
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Per Serving: 239 Calories; 1g Fat (4.6% calories from fat); 13g Protein; 46g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 606mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

NOTES : Recipe Hint: This is delicious over baked potatoes, rolled up in a tortilla, stuffed into pita bread, or served in a bowl with a loaf of bread on the side to dunk in the sauce.

Makes 8, 1-cup servings

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

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