mardi 12 mai 2020

Vegetarian Four-Bean Chili (Low-calorie)(Low-fat)(Low-cholesterol)


Makes 8 servings
  • 1 tablespoon vegetable oil
  • 2 large onions, chopped
  • 1 medium-size sweet green pepper, cored, seeded and chopped
  • 3 cloves garlic, finely chopped
  • 2 medium-size carrots, pared and cut in ½-inch dice
  • 1 small zuchini, halved lengthwise and thickly sliced crosswise
  • 1 small summer squash, halved lengthwise and thickly sliced crosswise
  • 2 tablespoons chili powder
  • ½ teaspoon oregano
  • 1 teaspoon ground cumin
  • 2 cans (28 ounces each) tomatoes, in puree
  • 1 can (12 ounces) beer
  • 1 teaspoon salt
  • 1 can (16 ounces) of each, black beans, black-eyed peas, kidney beans and chick peas, drained and rinsed
  1. Heat oil in large pot over medium heat ; add onion, green pepper and garlic, sauté 4 minutes or until onion is softened.
  2. Add carrot, cover and cook 2 minutes ; add zuchini, summer squash, chili powder, oregano and cumin, sauté 1 minute.
  3. Add tomatoes, breaking up with wooden spoon, the beer and salt ; bring to boiling.
  4. Lower heat, simmer , partially covered, 15 minutes.
  5. Stir in all the beans and simmer, stirring, until heated through.
  6. Serve with rice and grated cheese.
BON APPÉTIT

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