Don't miss another issue…      Subscribe

15 Bean and Winter Squash Not Chili

 

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.
127

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

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

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

Add review

 

 

Comments

Nutrition Facts

Serving Size 322g (11.4 oz)
Amount per Serving
Calories 7625% of calories 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?

 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
A variety of winter squash: Turban, Hubbard, Carnival (Acorn), Butternut, Spaghetti Squash, Kuri and mini-pumpkins

Winter Squash, Thick Skin, Warts, Weird or Scary but Don’t Be Afraid of this Flavor Packed Nutritional Powerhouse

Autumn is the perfect time of year to try Winter Squash. Unlike the varieties of squash that are available throughout the summer, Winter Squash is known for its hard shell and odd shape. Whether shopping at a Farmer's Market or the grocery store, it's hard to miss the weird shaped vegetables that are now available in abundance.

A blue pumpkin, generally only found at Fall Farmers Markets

At the Fall Market: Squash, Apples and Blue Pumpkins?

The rich colors of autumn are captured in the gorgeous produce that is available at fall farmers markets across the country. Delicious fruits and vegetables such as pumpkins, squash, apples, pears, plums, corn and sweet potatoes are coming into season.

Large variety of dried beans in burlap containers

Dried Beans - A Low-Cost and Healthy Addition to Your Diet

Preparing beans from scratch is one of the least expensive ways to stay full and healthy. Dr Maoshing Ni, in his article “The Healthy Benefits of Beans and Legumes,” states that...

More breaking news

 

Add Photo

Up to 1MB in size, .jpg format

 

Founded in 1996.

© 2021 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed