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Black Bean-Chipotle Chili with Seitan

 
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35

Black Bean-Chipotle Chili with Seitan recipe

Yield

12

servings

Prep

20

min

Cook

25

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon canola oil
1 medium yellow onion
diced
*
1 each green bell peppers
seeded, and diced
2 each celery stalks
chopped
2 each garlic cloves
minced
28 ounces tomatoes, canned, crushed
30 ounces black beans
drained
½ cup water
¼ pound seitan (wheat-meat)
diced
*
1 each chipotle chili peppers
seeded, minced
*
1 tablespoon chili powder
1 tablespoon parsley leaves
dried
1 tablespoon oregano
dried
2 teaspoons cumin
ground
½ teaspoon black pepper
ground
½ teaspoon salt

Directions

Heat oil in large saucepan.

Add onion, bell pepper, celery and garlic; sauté 5 to 7 minutes.

Stir in crushed tomatoes, beans, water, seitan, chipotle chiles and seasonings.

Cook uncovered over low heat, stirring occasionally, about 25 minutes.

Add water if necessary during cooking.

Remove chili from heat; let stand 10 minutes before serving.

Serve with warm bread and a dollop of low-fat yogurt if desired.

Makes 6 servings.

Note: Chipotle chilies, or smoked jalapenos, are available dried or canned in adobo sauce, a pickling brine of tomato, vinegar and spices.

To use dried chipotles, stem, seed and toast in a dry cast-iron skillet or on a baking sheet in a 250 degree oven 2 to 3 Transfer chilies to bowl; cover with hot water. Let stand until rehydrated, about 20 minutes. Mince or purée with soaking liquid. Canned chipotles in adobo sauce can be seeded, and minced or puréed as desired. Seitan: A chewy, meat-like, high protein food made from boiled or baked wheat gluten.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 148g (5.2 oz)
Amount per Serving
Calories 35119% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 594mg 25%
Total Carbohydrate 20g 20%
Dietary Fiber 20g 79%
Sugars g
Protein 37g
Vitamin A 43% Vitamin C 78%
Calcium 16% Iron 41%
* based on a 2,000 calorie diet How is this calculated?

 

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