| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Vegetarian |
Veg10 |
4 |
servings |
INGREDIENTS
| 1 |
lg |
Carrot; cut into pieces |
| 1 |
sm |
Onion; quartered |
| 1 |
tb |
Extra-virgin olive oil |
| 2 |
lg |
Garlic cloves; minced |
| 1 |
ts |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1 |
ts |
Ground coriander |
| 1/4 |
ts |
Dried oregano; crumbled |
| 1 2/3 |
c |
Cooked black beans; drained |
|
|
(or 15-oz. can) |
| 1 2/3 |
c |
Cooked red kidney beans; drained |
|
|
(or 15-oz. can) |
| 14 1/2 |
oz |
Canned Mexican-style stewed tomatoes |
|
|
Low-fat tortilla chips |
|
|
Coarsely shredded lettuce |
|
|
Thinly sliced celery |
|
|
Chopped fresh broccoli |
|
|
Chopped fresh cauliflower |
|
|
Diced tomatoes |
|
|
Diced red onions |
|
|
Thinly sliced green onions |
|
|
Chopped ripe olives |
|
|
Salsa |
|
|
Green Onion Guacamole |
|
|
(See separate recipe) |
INSTRUCTIONS
TOPPINGS
Makes 4 servings
Arrange chips and toppings on the table and let everyone choose their own.
The combination of hot, cooked chili and cold, crunchy vegetables heightens
the appeal of this salad.
Place the carrot in a food processor and process until coarsely chopped.
Add onion and continue to process until vegetables are finely chopped.
Heat oil in a medium saucepan over medium heat. Add carrot mixture and
cook, stirring often, until mixture is slightly tender, about 3 to 4
minutes. Add garlic and cook, stirring, 1 minute. Add chili powder, cumin,
coriander and oregano and stir until well combined.
Puree stewed tomatoes in a blender or food processor. Add to pan with beans
and stir to combine. Bring to a boil and stir. Reduce heat, cover and
simmer 10 minutes, stirring occasionally.
To assemble salads, have guests line soup-size bowls with tortilla chips
and spoon on hot bean chili, then select desired toppings.
Variation: Instead of the combination here, you can substitute your
favorite chili.
Per serving: 244 Calories (kcal); 5g Total Fat; (16% calories from fat);
14g Protein; 39g Carbohydrate; 0mg Cholesterol; 17mg Sodium Food Exchanges:
2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other
Carbohydrates
Recipe by: The No-Tofu Vegetarian Cookbook, page 166
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