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15 Bean & Winter Squash Not Chili

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Recipe

Note: 15 bean mixtures are available packaged in supermarkets and health food stores. If you prefer, make your own by combining equal amounts of dried blackeyed peas, red kidney beans, white kidney beans (cannellini), green lentils, split peas, black beans, yellow split peas, navy beans, cranberry (Roman, shell, or shell out) beans, great Northern beans, pinto beans, small white limas, red lentils, cow peas (field peas), and pink beans. Avoid using beans such as garbanzos and large lima beans, as these take longer to cook than other varities.

 

Yield

8 servings

Prep

10 min

Cook

120 min

Ready

130 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free

Ingredients

Amount Measure Ingredient Features
1 cup soup, 15-bean, mix
15 bean mixture, soaked, overnight and drained
*
7 cups water
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1 tablespoon canola oil
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1 large red onion
diced
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1 large sweet red bell peppers
green or red, seeded and diced
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2 Stalks celery
diced
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3 cloves garlic
minced
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2 cups butternut squash
and diced
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15 ounces tomatoes, canned
stewed
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¼ cup tomato paste
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1 tablespoon oregano
dried
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2 tablespoons chili powder
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1 ½ teaspoons cumin
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1 teaspoon black pepper
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1 teaspoon salt
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Ingredients

Amount Measure Ingredient Features
237 ml soup, 15-bean, mix
15 bean mixture, soaked, overnight and drained
*
1.7 l water
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15 ml canola oil
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1 large red onion
diced
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1 large sweet red bell peppers
green or red, seeded and diced
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2 Stalks celery
diced
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3 cloves garlic
minced
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473 ml butternut squash
and diced
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433.5 ml/g tomatoes, canned
stewed
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59 ml tomato paste
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15 ml oregano
dried
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3E+1 ml chili powder
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7.5 ml cumin
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5 ml black pepper
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5 ml salt
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Directions

In a large saucepan, combine bean mixture and water; bring to a simmer. Cook uncovered over med low heat, stirring occasionally, until beans are tender, about 1½ hours. Drain, reserve 3c cooking liquid.

In another large saucepan, heat oil. Add onion, bell pepper, celery and garlic; sauté 5 to 7 mins. Stir in cooked beans, cooking liquid, squash, stewed tomatoes, tomato paste and seasonings. Cook 30 minutes over low heat, stirring occasionally. Remove from heat, cover and let stand 5 to 10 minutes before serving.

Ladle into not-chili bowls. Makes 6 to 8 servings.

Note: 15 bean mixtures are available packaged in supermarkets and health food stores. If you prefer, make your own by combining equal amounts of dried blackeyed peas, red kidney beans, white kidney beans (cannellini), green lentils, split peas, black beans, yellow split peas, navy beans, cranberry (Roman, shell, or shell out) beans, great Northern beans, pinto beans, small white limas, red lentils, cow peas (field peas), and pink beans. Avoid using beans such as garbanzos and large lima beans, as these take longer to cook than other varities.

Per serving:: 215 cals, 10g prog, 3g fat, 41g carb, 0 chol, 578mg sod, 11g fiber



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 322g (11.4 oz)
Amount per Serving
Calories 7625% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 416mg 17%
Total Carbohydrate 5g 5%
Dietary Fiber 2g 9%
Sugars g
Protein 4g
Vitamin A 129% Vitamin C 32%
Calcium 8% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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