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Ингредиенты
- 3 c. dry kidney beans
- 2 Tbsp. extra virgin olive oil (optional)
- 1 lrg onion thinly sliced
- 4 x garlic cloves chopped well
- 1 x green pepper (or possibly red or possibly yellow) minced coarsley
- 1/2 c. diced red unpeeled potatoes
- 1 can tomatoes - (10 ounce) undrained
- 1 tsp chili pwdr more if you wish
- 1/2 tsp cumin
- 1/2 c. uncooked brown rice (may use white rice if you wish)
- 5 c. water or possibly vegetable broth Salt to taste Freshly-grnd black pepper to taste grated cheese for garnish if you like
Инструкции
- Soak beans overnight in cool water to cover. Drain. Put beans in slow cooker.
- In a large skillet over medium-high heat, heat oil or possibly a small amount of liquid; saute/fry onion and garlic till soft - about 3 to 5 min. Add in bell pepper, cabbage, potatoes, tomatoes, chili pwdr and cumin. Continue cooking, stirring frequently for 3 min; transfer to slow cooker.
- Add in rice and water or possibly broth; cover and cook on LOW for 6 to 8 hrs or possibly till chili is thick and rice and beans are tender. Season to taste with salt and pepper. Garnish with cheese if you like.
- This recipe yields 4 to 6 servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 646g | |
| Recipe makes 4 servings | |
| Calories 353 | |
| Calories from Fat 79 | 22% |
| Total Fat 8.92g | 11% |
| Saturated Fat 1.4g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 661mg | 28% |
| Potassium 801mg | 23% |
| Total Carbs 56.2g | 15% |
| Dietary Fiber 13.1g | 44% |
| Sugars 7.16g | 5% |
| Protein 13.46g | 22% |
