Getting Your Protein with Vegetarian Chili
By Julianne Koritz
Proteins repair tissues at the cellular level, aid in transportation of fats,
and regulate immune levels. Afternoon lulls could be a result of too little
protein in your diet. Proteins are necessary for all bodily functions. Beans,
cheese, corn, soy protein (tofu) and whole wheat contain protein but whole
wheat breads are poor protein sources unless combined with a vegetable protein
source such as corn and beans. This is why vegetarians need to include grains
and beans in the same meal. Vegetables (and fruit for that matter) while
providing other valuable nutrients for your body have a minimal amount of
protein. Enjoy this nutritious vegetarian chili recipe.
Vegetarian Chili Recipe
1 sweet potato- peeled and diced
1 large onion- chopped
1 green pepper- chopped
2 fresh large tomatoes- diced
1 cup roasted fresh corn
1 cup kidney beans
1 cup black beans
1 can chopped green chili's-mild
1-2 cups vegetable broth
1/4 bunch cilantro leaves
1 T. cumin
3 fresh garlic cloves- crushed
1/4 tspchipotli ground red
1 T coriander
1/4 tsp ancho chili pepper- fresh or ground
1 bay leave
3 T olive oil
Garnish suggestions:
Shredded cheese
Black olives
Lettures
Plain yogurt or sour cream
Heat olive oil in a large pot or Dutch oven over medium high heat. Add garlic,
and onions; cook until onions are soft- 2-3 minutes, add sweet potato to onions.
Continue cooking for 5 minutes, stirring to avoid burning the onions or
potatoes. Add green pepper and cook for 2 minutes, add spices: cilantro, cumin,
ancho chili, coriander, bay leaf. Stir into vegetables for 1-2 minutes. Add
tomatoes, corn, chilies and beans. Stir to mix all together. Add enough broth to
make the chili the thickness you desire. Bring to a boil- 3-5 minutes. Turn down
heat and simmer for 30 minutes.
Serve in large bowls with toasted whole wheat tortillas, lettuce, chopped black
olives, shredded cheese and sour cream or plain yogurt. Enjoy!
Julianne Koritz, a registered, licensed dietitian. She lives in North
Carolina and is the creator and instructor for the Self-Healing Expressions
course
The Healing Power of Food: The Energized Body Plan.
This course includes printable recipes.
Copyright © 2005 Julianne Koritz.
All rights reserved. If you are interested in publishing this article, please
email
.
|
