This recipe proves you don't need meat to make a hearty chili. Time: 36 minutes.
Ingredients
object2=" ?>2 teaspoons olive oil
object2=" ?>1 cup prechopped onion
object2=" ?>3/4 cup chopped celery
object2=" ?>1/2 cup chopped carrot
object2=" ?>1 teaspoon bottled minced garlic
object2=" ?>2 teaspoons ground cumin
object2=" ?>2 teaspoons paprika
object2=" ?>1 teaspoon ground ginger
object2=" ?>1/2 teaspoon ground turmeric
object2=" ?>1/4 teaspoon freshly ground black pepper
object2=" ?>1/4 teaspoon salt
object2=" ?>1/8 teaspoon ground cinnamon
object2=" ?>1/8 teaspoon ground red pepper
object2=" ?>1 1/2 cups water
object2=" ?>2 tablespoons no-salt-added tomato paste
object2=" ?>2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
object2=" ?>1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
object2=" ?>2 tablespoons chopped fresh cilantro
object2=" ?>1 tablespoon fresh lemon juice
Preparation
Heat oil in a large saucepan over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 5 minutes. Stir in cumin and next 7 ingredients (through red pepper); cook 1 minute, stirring constantly. Add 1 1/2 cups water, tomato paste, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in cilantro and juice.
Yield
4 servings (serving size: 1 1/2 cups)
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Nutritional Information
CALORIES 215(23% from fat); FAT 5.5g (sat 0.4g,mono 2.9g,poly 1.9g); PROTEIN 7.7g; CHOLESTEROL 0.0mg; CALCIUM 102mg; SODIUM 534mg; FIBER 9.8g; IRON 3.4mg; CARBOHYDRATE 36.3g
Jackie Mills, R.D., M.S. ,
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Cooking Light, SEPTEMBER 2007