Wednesday, October 21, 2009

Chilli the Vegetarian Way!

So much protein and fiber packed in a warm cozy bowl of comfort. :) :) Who needs a meat chilli? Hahaha....

This is a perfect winter dish. With ingredients that are easily available all year round and super affordable, this is the perfect dish to snuggle up under a blanket with and watch your favorite movie when it's snowing cats and dogs outside.

1. 2 fresh medium tomatoes, chopped
2. 3 to 4 stalks celery, chopped
3. ¾ cup chopped carrots
4. ½ cup chopped shiitake mushrooms
5. 1 small yellow onion, chopped
6. 1 can of red kidney beans or your favorite beans
7. 3 to 4 cloves of garlic, finely minced
8. 1 can of tomato paste (6 ounce)
9. 2 cups water or vegetable stock
10. 1 teaspoon each of salt and pepper
11. 1 tablespoon chilli powder
12. 1 teaspoon dried italian herbs
13. 1 teaspoon onion powder

1. Heat a large pot over medium/high heat.
2. Add chopped celery, carrots and onions and stir fry with ¼ cup of water. Stir fry for about 3 to 4 minutes.
3. Add chopped tomatoes, tomato paste and rest of water and bring to a boil.
4. Reduce heat to simmer and add in shiitake mushrooms, beans and garlic. Stir well to combine.
5. Add in salt, pepper, chilli powder, onion powder and italian herbs and let simmer for about 20 minutes.
6. Take a taste and decide if more seasoning is needed.
7. Simmer for another 20 to 30 minutes.
8. Ready to serve alone, with toasted bread or rice.

If you cannot find shiitake mushrooms in your neigbourhood grocery store, you can always switch it up with white or brown button mushrooms or crimini mushrooms. I wouldn't recommend osyter mushrooms though because of its texture and flavor.

Nutritional value of this recipe
This recipe makes about 2 to 3 servings. The calories count per serving of this recipe is about 470. It has no cholesterol and is an excellent source of protein (a whopping 28g), dietary fiber (22g), Vitamin C (58%*), Vitamin A (79%*), iron (52%*), manganese, phosphorus and potassium.

* based on a 2,000 calories per day diet

1 comment:

Your Wonderful Sis said...

Chip Dip! Chip Dip! Chip Dip!