Vegetarian Chili Verde
A meat-free but protein rich take on a Southwestern spicy chili featuring the fat-free benefits of seitan.
June 14, 2009 and August 16, 2009
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Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 219 per serving
Percent from Fat: 22%
Cusine: Mexican, Vegetarian
Course: Lunch, Dinner
Diet: Vegetarian, Vegan, Meditteranean, Gluten Free
Food as MedicineSM Ingredient: Seitan (vegan meat substitute)
Food as MedicineSM Tip
Seitan contains more protein than tofu, and ounce for ounce has as much strength-building protein as a sirloin steak.Culinary Taste Tip
Note that foods of the same color tend to taste good together, so use combinations of greens and beans accordingly in this chili for the best flavors.Culinary Technique Tip
When preparing onions, using a sharp knife helps you release less of the compound that causes one to tear up.Ingredients
1 tablespoon extra light olive oil1 cup chopped white onion
3 cloves garlic, minced
1 (8 ounce) package seitan (vegan meat substitute), such as Westbrae brand, cut into 1/4-inch chunks
12 teaspoons ground cumin
1/2 cup tomatillo salsa or salsa verde, such as Frontera brand
2 cups reduced sodium vegetable broth, such as Imagine brand
1 (4 ounce) can chopped green chilies, undrained
1 (15 or 16 ounce) can no salt added navy, great northern or cannellini beans, drained, rinsed Optional garnishes: sliced pickled jalapeno chili peppers, diced ripe avocado, chopped cilantro, dried Mexican oregano
Preparation
Heat oil in a large saucepan over medium heat. Add onion; saute 3 minutes. Add garlic, seitan and cumin; saute 3 minutes. Add salsa; saute 5 minutes. Add broth and chilies; bring to a boil over high heat. Reduce heat; simmer 10 minutes or until onion is tender. Stir in beans; simmer 5 minutes. Ladle into shallow bowl; garnish as desired.Nutritional Analysis
Total fat (g): 5.3 - Fat calories (kc): 46 - Cholesterol (mg): 0 - Trans fatty acids (g): 0 - Saturated fat (g): 0.5 - Polyunsaturated fat (g): 0.9 - Monounsaturated fat (g): 2.5 - Fiber (g): 8.8 - Carbohydrates (g): 25 - Sugar (g): 3.4 - Protein (g): 18 - Sodium (mg): 675 - Calcium (mg) 99.Click here to receive new ChefMD® recipes via e-mail.
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