Meatless Pumpkin and Black Bean Chili - 37g Carbs, 13g Fiber
From: www.baltimoresun.com
Note: Shredded cheese is delicious as a garnish on this chili.
Prep: 20 minutes
Cook: 35 minutes
Servings: 6
1 large red onion, diced
6 cloves garlic, crushed
3 Tbsp olive oil
1 1/2 cups vegetable broth OR water
1 (15 oz can) solid-pack pumpkin
1 (14.5 oz can) diced fire-roasted tomatoes
3 to 4 Tbsp mild chili powder, to taste
1 Tbsp pureed canned chipotle in adobo
1/2 tsp ground cumin
1 (14 oz bag) frozen red, green and yellow pepper strips OR
2 cups thinly sliced assorted bell peppers
2 (15 oz cans) black beans, drained, rinsed
1/2 tsp salt
Roasted pumpkin, see recipe, optional
Chopped cilantro, broken tortilla chips
1. Put onion, garlic and oil into a large saucepan or Dutch oven. Cook, stirring, over medium heat until onion is tender, about 10 minutes. Stir
in broth, canned pumpkin, tomatoes, chili powder, chipotle and cumin.
Stir in bell peppers; heat to a simmer. Cook, partly covered, over low
heat, stirring often, about 20 minutes.
2. Stir in beans and salt. Simmer until heated through, about 5 minutes.
Taste and adjust seasonings. Serve in soup bowls with a spoonful of
roasted pumpkin, a generous sprinkling of cilantro and broken tortilla
chips.
Servings: 6
Nutrition per Serving:
276 Calories, 10g Fat, 1g Saturated Fat, 1mg Cholesterol, 10g Protein,
37g Carbs, 13g Fiber, 732mg Sodium
===================================================
Roasted pumpkin - 17g Carbs, 4g Fiber
Note: Look for sugar pumpkins (also known as pie pumpkins) for
cooking — they have a denser, more tasty flesh than jack-o'-lantern
pumpkins. You can substitute 2 1/2 pounds peeled, diced butternut
squash.
Prep: 20 minutes
Cook: 50 minutes
Servings: about 6 cups
2 small or 1 medium-size pumpkin, about 5 pounds total
1/4 cup vegetable oil OR olive oil
Coarse salt
Freshly ground pepper, mild curry powder, or Moroccan or Cajun
seasoning blend, optional
1. Heat oven to 375 degrees. Wash exterior of pumpkins. Using a
large, sharp knife, cut off tops just below stems. Then cut in
half through the stem end. Scoop out the seeds and fibrous interior.
Lay the pumpkin on the cutting board with the cut side down.
Carefully remove all of the peel with the knife. Cut the flesh
into 1-inch pieces. You'll have about 10 cups.
2. Mix pumpkin and oil on a large baking sheet (or 2 smaller
baking sheets) to coat pumpkin pieces. Arrange pieces in a
single uncrowded layer. Sprinkle with salt and optional spice.
3. Roast, stirring often, until tender and golden, 40-45 minutes.
Turn oven to broil. Broil pumpkin 6 inches from heat source until
crisped on one side, about 3 minutes. Cool.
Makes: about 6 cups
Nutrition per Serving:
152 Calories, 10g Fat, 1g Saturated Fat, 0mg Cholesterol, 2g Protein,
17g Carbs, 4g Fiber, 824mg Sodium
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