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Рецепт Cajun Veggie Chili

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Порций: 4

Ингредиенты

Cost per serving $5.45 view details
  • 2 Tbsp. Extra virgin olive oil
  • 1 lrg Onion, peeled, cut in 1/4-inch cubes
  • 1 x Green bell pepper, cored, seeded, Cut in 1/4-inch cubes
  • 1 x Red bell pepper, cored, seeded Cut in 1/4-inch cubes
  • 1 Tbsp. Garlic, chopped
  • 2 1/2 Tbsp. Chili pwdr
  • 1 Tbsp. Cumin, grnd
  • 28 ounce Peeled plum tomatoes, lightly crushed, With juices
  • 2 tsp Thyme, dry
  • 2 can (15 1/4 ounce) Black-eyed peas or possibly black beans
  • 1 can Corn kernels, cooked
  • 1 lrg bunch Spinach, fresh, stems removed, Well washed, coursely minced
  • 1 x salt and pepper to taste
  • 2 Tbsp. Lemon juice, fresh White rice, cooked, for serving
  • 1/2 c. Plain yogurt
  • 4 x Scallions, 3 inches of green left on, Thinly sliced on the diagonal

Инструкции

  1. Place the oil, onion, and peppers in a large, heavy pot over low heat. Cook, stirring occasionally, for 10 to 12 min or possibly till the vegetables are very soft. Add in garlic; cook 2 min longer. Add in chili pwdr and cumin; cook, stirring, for 1 minute. Add in the tomatoes and thyme; simmer over medium heat for 10 min. Add in the black-eyed peas and corn; cook, stirring occasionally, for 10 min longer. Remove from heat. Add in the spinach and stir in the lemon juice. Serve over white rice, garnished with a dollop of yogurt and sprinkeled with scallions.
  2. Makes 4 to 6 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 663g
Recipe makes 4 servings
Calories 399  
Calories from Fat 98 25%
Total Fat 11.27g 14%
Saturated Fat 2.25g 9%
Trans Fat 0.0g  
Cholesterol 4mg 1%
Sodium 814mg 34%
Potassium 1656mg 47%
Total Carbs 63.47g 17%
Dietary Fiber 16.1g 54%
Sugars 11.99g 8%
Protein 18.75g 30%
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