Here are the two that I like:
Good luck!
Jane's Vegeterian Chili
Yield: 8 servings (serving size: 1 1/2 cups soup)
Ingredients
1 tablespoon olive oil
2 cups chopped onion
3 garlic cloves, minced
4 cups water, divided
2 tablespoons sugar
2 tablespoons chili powder
2 tablespoons Worcestershire sauce
2 (14.5-ounce) cans diced tomatoes, undrained
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) can tomato paste
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese, (optional)
Preparation
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.
Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.
Nutritional Information
Calories:276 (11% from fat)
Fat:3.5g (sat 0.3g,mono 1.3g,poly 1g)
Protein:12.7g
Carbohydrate:49.7g
Fiber:14.7g
Cholesterol:0.0mg
Iron:4.2mg
Sodium:587mg
Calcium:107mg
Cooking Light, JANUARY 2005
Moosewood Red, Green, Black and Gold Chili
It's Moosewood, so it's all vegetarian, however if you want to add some lean beef or some lean turkey, I believe both would work well with this recipe.
So.. onto the recipe!
Ingredients:
1/2 cup bulghir
1/2 cup hot water
28 oz. undrained canned tomatoes (Please note.. I used crushed tomatoes. I despise whole tomatoes
)
2 tablespoons olive oil or vegetable oil
3 cups chopped onion
3 garlic cloves, minced or pressed
1 generous teaspoon ground cumin
1 generous teaspoon chili powder
1 tablespoon Tabasco or other hot pepper sauce, or 1/4 tabelspoon cayenne (I used the cayenne)
2 green bell peppers, chopped
2 cups fresh or frozen cut corn
14 ounce can cooked black beans, drained
14 ounce can cooked red kidney beans, drained
salt to taste
Optional:
Grated Chessar or Monterey Jack Cheese (I used 2% Milk Sharp Cheddar)
Chopped Fresh Cilantro
Place the bulghur, hot water, and abotu a cup of the juice from the canned tomatoes in a small saucepan (Note: Since I used crushed tomatoes, it was mostly water with a little of the liquid off the top)
Cover and Bring to a boil on high heat, then lower the heat and simmer gently
While the bulghur cooks, heat the olive oil in a large pan and saute' the onions, garlic, cumin, chili powder, and tabasco or cayenne
When the onions are soft, stir in the bell peppers and saute' for 2 to 3 minute more.
Chop the tomatoes right in the can (unless they're crushed) and add them to the pan. Stir in the corn and beans.
Heat thoroughly on low heat.
Taste the bulghur. When it is cooked but still chewy, add it to the pan with it's liquid.
Cover and simmer for a few minutes for the flavors to meld. Add salt to taste.
Serve plain or topped with grated cheese and fresh cilantro (Trust me: use both the cilantro and the cheese!
)
For an 8 oz. serving, 190 calories (not including optional cheese), 6.8 g protein, 5.8 g fat, 30.4 g carbohydrate