Oct 102012
 

Easy Vegan Sloppy Joes

What is so sneaky about a Sloppy Joe?  If you’re trying to get your kids to eat more fiber and veggies then this is the perfect way to sneak them into a dish.  I used red kidney beans and red cabbage that is full of fiber and antioxidants.  Cabbage has wonderful anti-inflammatory benefits and aids in cancer prevention, digestive and cardiovascular health.

But how does it taste?  If you ask my 4 year old – delicious!  She ate her entire serving and asked for the left-overs in a quesadilla with a bit of Daiya cheese the next day.

This hearty meal is low in fat and calories, has ZERO cholesterol, is high in vitamins and minerals and is perfect for the cool weather – PLUS with only six ingredients, it is super easy to whip up.

Tip: Use cooked rice if you already have some and skip the first step or cook the rice a day in advance and your meal will be ready in about 10 minutes.

Easy Vegan Sloppy Joes

Sneaky Open-Faced Sloppy Joes

Serves 4
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Food Markets

Ingredients

1 cup dry rice,  (Lundberg Farms)**
1/2 small red onion
1/4 small red cabbage
2 Tbsp Sloppy Joe mix, (Simply Organic)**
1/2 can (3oz) tomato paste
1 can red kidney beans, rinsed and drained, (Tree of Life)**

Optional 2 hamburger buns of choice, (Ezekiel)

Directions

1. Rinse and drain rice well.  Heat 2 cups water or broth in a medium bowl to a boil; add rice, reduce heat and cover, cook 45 minutes; remove from heat, let sit 10 minutes.

2. Preheat large skillet over medium high heat.  Chop onion and cabbage; spray skillet with cooking spray; add onion and cabbage, saute until softened, about 5 to 7 minutes.  Mix Sloppy Joe seasoning with 3/4 cup water; add tomato paste and mix well.  Stir seasoning mixture into onions and cabbage; cook about 1 minute.

3. Add beans and cook until heated through, about 3 minutes; stir in 1 cup cooked rice (set remainder aside for another use); mix well, taste and re-season if necessary. Split and toast burger buns if using; serve 1/4 Sloppy Joe mix over 1/2 burger bun.

*** For a gluten free option, forgo the burger buns and simply serve over additional rice.

 

Estimated Nutrition Facts Without Bun
4 Servings
Amount Per Serving

Calories 249.9
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 823.3 mg
Potassium 589.5 mg
Total Carbohydrate 49.9 g
Dietary Fiber 11.4 g
Sugars 9.0 g
Protein 11.4 g

Vitamin A 21.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 41.0 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 6.9 %
Copper 8.5 %
Folate 3.1 %
Iron 18.7 %
Magnesium 5.8 %
Manganese 10.3 %
Niacin 7.1 %
Pantothenic Acid 1.1 %
Phosphorus 4.8 %
Riboflavin 4.9 %
Selenium 3.6 %
Thiamin 3.1 %
Zinc 2.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oct 022012
 

Kale, Carrot, Sweet Potato and Bean Soup

I am convinced that most of what is thrown at us in life is to teach us something – to teach us an appreciation for what is to come. Why does this happen? Because if it came easily then we wouldn’t really appreciate it when we got to our destination. Every experience, the struggles, the unknown, and the anticipation, are part of the joy of reaching our goals.  Instead of feeling despair and desperation, we need to celebrate where we are and make peace with it but at the same time keep sharp focus on our aspirations.

There will be bumps in the road that will try and derail us, but we need to hold fast to those things that we seek, put the “bumps” behind us and leave them there. Don’t dwell on the bumps.  In fact, we NEED those bumps because otherwise we are like the child that is given everything he could ever want and more.  When he does get that thing he wants, it took no work and in fact, it doesn’t even make him happy. He just asks, well where is the next thing?

How am I supposed to make peace with where I am now?
By stopping to smell the flowers.  Enjoy and have grattiute for the little things in your life now. Maybe you have your health, there is a roof over your head, you can see a beautiful sunset, your home has running water or you step into a pair of fuzzy slippers each morning. Whatever it is, stop. Think. Be thankful.

The moral of this story is; the path to true happiness is to make peace with where you are now but to not lose site of your purpose; continue driving along but stop every now to enjoy some fuzzy slippers. And when you hit that bump in the road, let it go, and make calming soup. I promise you will feel better.

Carrot, Kale, Sweet Potato and Bean Soup

Calming Kale, Carrot, Sweet Potato and Bean Soup

Serves 4, about 1 ½ to 2 cups each.
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Sept 7-Oct 6th

Ingredients

1 Tbsp olive oil
½ small onion
2 large carrots**
1 sweet potato
2 cloves garlic
4 cups (1 carton) vegetable broth, for salt free use homemade
1/4 tsp Cajun Seasoning
2 cups cooked red kidney beans (or 1 14.5oz can, rinsed and drained)**
3 curly kale leaves
Optional 1 cup cooked white beans

Directions

1. Heat olive oil in a stock pot over medium high heat; chop onion, carrot and sweet potato; remove kale leaves from stem and chop stems; mince garlic finely.  Add vegetables to heated oil and sauté until softened.  Sprinkle with Cajun seasoning; add vegetable broth, bring to a boil, reduce heat and simmer until vegetables are soft but not mushy, about ten minutes.  Chop kale and stir in chopped kale leaves and beans.  Simmer about two to three minutes or until kale is softened.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 197.3
Total Fat 4.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 1,393.1 mg (to cut back on this use home made salt free broth)
Potassium 620.6 mg
Total Carbohydrate 32.9 g
Dietary Fiber 10.3 g
Sugars 4.1 g
Protein 8.4 g

Vitamin A 384.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 78.3 %
Vitamin D 0.0 %
Vitamin E 7.2 %
Calcium 11.1 %
Copper 18.3 %
Folate 19.3 %
Iron 15.9 %
Magnesium 13.5 %
Manganese 39.9 %
Niacin 6.5 %
Pantothenic Acid 3.8 %
Phosphorus 14.9 %
Riboflavin 12.0 %
Selenium 3.7 %
Thiamin 13.2 %
Zinc 6.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Aug 192012
 

Easy Mexican Mila Tortilla Bake

Easy Mexican Mila Tortilla Bake

 

Friday night was my second wine and Mila soirée.
We laughed, we talked nutrition, we drank and we ate dishes made with Mila.

All is quiet after work – waiting for my friends to arrive!
 
What is Mila?
(Those of you that follow me regularly already know but for those of you that are new, here is the info.)
 
Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 
 
It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.
 
It is super high in OMEGA 3s – equal to 6 to 10 fish oil pills per serving.  
 
A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.
 
This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!
 
My friend Jodi and my mom Diane.
We discussed the fact that Mila is a FOOD, not a pill, supplement, shake, powder or bar. It does more than just anti-aging or help you lose weight – it offers so much more! The nutrition of this food is amazing; it has 3000mg Omega 3s, antioxidants, 5 grams of fiber and only 70 calories. It will absorb many times its weight in liquid to help you feel full as well as offer tons of plant based vitamins and phytonutrients. Many shakes and pill supplements state that they have more nutrients than ten oranges, three pounds of kale, a whole salmon – blah, blah, blah.  When it comes down to it, your body is going to recognize the nutrients in an actual food much faster than a man made pill, shake or smoothie.
 
Let food be thy medicine and medicine be thy food. — Hippocrates, father of medicine, 431 B.C.
 
Da Food

I also love the fact that Mila can be used as an egg replacer for baked goods – which is awesome because my daughter is allergic to eggs.  Instead of using a powdered egg substitute, this is a great way to both bind and add all the benefits I listed above.

Lots o’ Glorious Wine

I made my world famous seven layer dip – with Mila mixed into the black beans.

Vegan 7 Layer Dip with Mila and Cashew Sour Cream

These cookies were baked with Mila – super soft and chewy.

Oatmeal, Raisin and Almond Cookies made with Mila

My mom brought a strawberry spinach salad with a red wine and Mila vinaigrette.

Strawberry Spinach Salad with Red Wine and  Mila Vinaigrette

Jodi contributed a cheesy rice with Mila.

Cheesy Rice with Mila

A great time was had by all! A special thanks to my mentor Rachel, Megan who shared the first bag of Mila with me, my fabulous team members, Diane, Jodi, Suzanne, Chris and a long distance hug to Cara, thanks to those who stopped by and congratulations to my friend Jen who is the newest member of the team!!

Some of the fabulous ladies.
Mom enjoying her glass of wine.
 
Finally, the grand finale, my Mexican style tortilla bake - a super easy version of a lasagna. This versatile dish can be made vegan and gluten free or made with any regular tortillas you like, and any shredded cheese you have on hand.  This was an AWESOME way to slip Mila into my family’s diet.  Both my hubby and daughter polished off their serving and asked for more – little did they know they got half their day’s supply of Mila!
 

Instead of beef, I added a can of Amy’s Chili; it added tons of flavor and heartiness without the meat.  The tomatoes created a rich sauce and the black beans and fajita seasoning tie the whole dish together with a Mexican flair.  This one is definitely going under the favorites.  It is one of those casseroles that get even better the next day.

Want to try Mila for yourself?  Click HERE!

Easy Mexican Tortilla Bake with Mila

Easy Mexican Tortilla Bake with Mila

Vegan, Gluten Free
Serves 4
 

Ingredients

1 can (14.5oz) chili, I used Amy’s Medium Vegan Chili
1 can (14.5oz) black beans, drained and rinsed
2-4 scoops Mila
1 28 oz can diced tomatoes of choice (I used Muir Glen Fire Roasted, diced tomatoes with chilies), drained
2 Tbsp adobo or fajita seasoning (be sure to use a from scratch version or check the label for gluten free)
1 pkg (10oz) rice tortillas (or for non-gluten free use any you like)
1 cup shredded Daiya cheese (or any shredded cheese of choice)

Directions

1. Preheat oven to 350F.  Mix chili, beans, Mila, diced tomatoes and fajita seasoning in a medium bowl.

2. Spray a 9×13 with cooking spray.  Cut the tortillas in strips and layer on layer on the bottom of the baking pan.  Top with 1/2 the bean/Mila mixture, spreading with spatula, repeat.  Top with cheese, cover and bake 25 minutes or until heated through.

**This also freezes well!  Simply use two 8×8 pans and do not add the cheese to the half you are freezing.  Wrap tightly after layering and freeze for up to 1 month.  When ready to heat, bring to room temp, top with cheese and bake at 350F for 25 minutes or until heated through.

Nutrition Facts (with Mila)
8 Servings
Amount Per Serving

Calories 296.5
Total Fat 8.7 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 664.1 mg
Potassium 197.7 mg
Total Carbohydrate 42.1 g
Dietary Fiber 10.3 g
Sugars 4.5 g
Protein 11.3 g

Vitamin A 11.4 %
Vitamin B-6 6.5 %
Vitamin C 32.9 %
Calcium 8.2 %
Copper 6.5 %
Folate 16.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 15.0 %
Niacin 6.1 %
Pantothenic Acid 4.0 %
Phosphorus 16.5 %
Riboflavin 1.5 %
Selenium 0.7 %
Thiamin 12.0 %
Zinc 5.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 212012
 

Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines. 

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
Bay, garlic, thyme and vinegar are the flavors we will pair with this casual dish today – a mixed bean with veggies, quinoa and sautéed kale. The suggested wines are Broadbent Vinho Verde n/v (Portugal) and Badenhorst ‘Secateurs’Red 2010, (Swartland, South Africa).
Before I looked up some background info on each wine, I tasted it myself and recorded my notes to see how close my perception is to the actual description.


 Broadbent Vinho Verde n/v (Portugal).  Composed of 50% Loureiro, 40% Trajadura, and 10% Pederna and the description I found said Crisp notes of lime and tart apple are complemented by a slight fizz and pleasant acidity. Wine Spectator said notes of “blood orange and peach”.  It is also considered a “fresh, youthful, green wine” – apparently the teenager of the wine world.

 I loved this second description because it gave the wine a bit more character in my mind;  It isn’t just the wine here that is green. The countryside is lush and leafy across much of Minho, and is intensively farmed. Vines are grown in the majority of properties, whose average area is just a few acres. The tell-tale sign of a vinho verde vineyard is not just its diminutive size, but its upwards orientation: the density of viticulture here is such that most farmers train their vines on high pergolas, and even telephone poles.

 Hmm…just like a teenager to do things like climb telephone poles.


Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa). This wine is a blend of grapes, Shiraz, Cabernet, Sauvignon, Carignan, Cinsault and Grenache, grown on the un-irrigated slopes of Swartland, South Africa.  The grapes are hand picked, chilled and crushed.  They start their fermentation in concrete tanks, run through a transition to casks and tanks and finish for fourteen months in old French oak casks.  The owners, Hein and Adi Badenorst are described as the “good looking” cousins that restored a neglected farm in South Africa from the 1930s where they make wine in the traditional manner, as naturally as possible.  
This is my second wine from Badenhorst, so I feel like family at this point.  Hopefully Adi will have me over to South Africa to drink wine and frolic in the vineyards.  Plus he is one of the good looking cousins.
Here is the rating info.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine (and fellow tasters).
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The dish.
Rating of ho-hum. I chose to try the Engine 2 Diet’s Kale with Quinoa and Kidney beans. There were elements of the dish that I liked – the beans and quinoa because I cooked it with broth and some additional spices; however, I thought more could have been done with the kale. I liked the aromatics of the thyme and bay with the vinegar-y tang of the beans. The whole dish was super light as Rip Esselstyn, creator of the Engine 2 Diet, uses no oils or butter of any kind. I would add some additional elements when I make it next time. Possibly add some heat with chili and some saltiness with tamari and even a tad bit of oil.  I haven’t reached the point of cutting all fats out yet,
Category #2 The wines
Broadbent Vinho Verde n/v (Portugal)

Rating of NICE; but in the summer drinkability context I give it a YUM.  The weather is getting warmer, it is lighter later.  Let’s take the boat out and have some Vinho Verde.
I loved the fizziness without the “Acid-y” feeling.  (See my post on pH in the body.)  It was light, dry and refreshing. I had trouble deciding what flavors I perceived so I let my daughter smell it. She said apples. On second sniff I agreed. A citrusy apple-y taste. 
Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa)
Rating of YUM and my hubby gave it a DTG. It was medium bodied and I smelled what I thought was a tobacco but maybe more smoky fruit. Definitely drinkable, but in the context of the warm weather and summer it would get just under a YUM.
Category #3 How did the wines pair with the dish.
This time I put each wine this time in a small tasting glass and put each element, thyme, garlic, vinegar and bay in a small dish.  First I drank the wine, smelled the spice and then drank again.
The thyme was what brought the most out for me.  I suddenly tasted a brighter citrus in the Vinho Verde and currant flavor in the Secaturs Red.  The cider vinegar for the Vinho didn’t change much but with the Secaturs it brought out a really strong tobacco/smoky flavor.
 Overall, I like the Vinho Verde better with it because of the citrusy and apple flavors and the fact that the dish is so light.
Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com
PHONE: US +1 415-931-1725.

Mixed Beans with Kale and Quinoa
Inspired by E2 Diet’s Kale, Quinoa and Kidney bean recipe

Serves 4
Vegan, Gluten Free, Dairy Free
Printable Recipe

Ingredients


1 cup dry quinoa, rinsed and cooked to package directions with veggie broth or water
1 onion, chopped
2 carrots, sliced thinly
2 leeks
1 bay leaf, minced or crushed
2 cloves garlic, minced
2 tsp dried thyme
2 Tbsp cider vinegar
1 14.5oz can mixed beans or red kidney beans
¾ cup veggie broth, divided
1 bunch kale, washed, de-stemmed and chopped
Sea Salt and Fresh Ground Pepper


Directions


1. Spray a straight sided skillet or pot with cooking spray and heat over medium high heat; add onion, carrot, leek and bay leaf and cook about 5 minute, or until translucent. Reduce heat and add garlic, cook for one minute. Add thyme, vinegar, beans and ½ cup broth, cook about five minutes. Mush the beans down a bit to create a thicker sauce.
Pour bean mixture into a small bowl and set aside.

 2. Heat remaining ¼ cup broth over medium high heat; reduce heat, add kale and simmer until kale is wilted; about three minutes. Season to taste.

 3. Divide quinoa, bean mixture and kale over four plates.




Nutrition Facts
4 Servings
Amount Per Serving

Calories 380.4
Total Fat 4.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 407.7 mg
Potassium 691.0 mg
Total Carbohydrate 73.3 g
Dietary Fiber 12.3 g
Sugars 8.2 g
Protein 15 g

Vitamin A 443.7 %
Vitamin B-12 0.0 %
Vitamin B-6 42.1 %
Vitamin C 109.7 %
Vitamin D 0.0 %
Vitamin E 8.4 %
Calcium 17.7 %
Copper 23.4 %
Folate 31.3 %
Iron 44.3 %
Magnesium 18.5 %
Manganese 76.3 %
Niacin 6.6 %
Pantothenic Acid 5.4 %
Phosphorus 55.4 %
Riboflavin 94.6 %
Selenium 6.7 %
Thiamin 10.3 %
Zinc 10.7 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 312012
 
With a severe case of writers block I resorted to asking my three year old what I should write about this Southwest Tortilla Bake and she said,
“Tinkerbell.”

So there you have it folks.  This dish is as good as Tinkerbell so it must be pretty damn good because Tinkerbell rocks.  I had to cut her some slack since she hasn’t learned adjectives at school yet.  Ask her about air transportation though and you’ll get the entire gamut-plane, helicopter, hot air balloon, even blimp.  And for your information, hot air balloons do not have wheels.  Good thing I have her there to tell me.

I asked hubby what he thought.

“It was really good.”  A man of many words, he is.
(He did have a second helping.)

As for me, layered Tortilla Bake was one of my favorite dishes way back when I used to do Weight Watchers-it was comforting but light at the same time. 

To change it to fit my plant based lifestyle I used my favorite Sunshine Burgers as an even more delicious stand in for the beef.  They are made with only grains, veggies and beans, are packed with fiber, protein and most importantly-taste! Another plus….this shortcut is a great time saver as the burgers are pre-cooked. 

This dish freezes well and makes great leftovers too!
Southwest Layered Tortilla Bake
Inspired from an old WW favorite at DWLZ-Veganized (it’s way better this way, trust me)
Makes 4-6 Servings
Vegan, Gluten Free, Corn Free, Dairy Free
Printable Recipe

Ingredients


2 Southwest Sunshine Burgers (Locals-buy these at Native Sun!)
1 onion, diced
3 cloves garlic, minced
1 mild pepper of choice, seeded and chopped
7oz (411 grams) cooked dark red kidney beans, (or ½ can) drained & rinsed
14oz (822 grams) diced tomatoes with chilies, I used Muir Glen fire roasted with Chipotle
2 brown rice tortillas, I used Food for Life, cut into strips

Seasoning mix
½ Tbsp chili powder
½ Tbsp garlic powder
½ tsp onion powder
½ tsp cumin
1/8 tsp chipotle powder
1/8 tsp sea salt

1/4 c vegan cheese, I used Daiya (optional)

Directions

1. Preheat oven to 350 degrees. Mix the seasoning mix in a small bowl.

2. Spray skillet with cooking spray and heat over medium high heat. Add onions and pepper and sauté until translucent, about 5 to 7 minutes; add garlic and cook an additional minute; add sunshine burgers, break up with wooden spoon and mix thoroughly.

3. Mix in beans, tomatoes with chilies and seasoning mix. Reduce heat; simmer 5 min. Spray 8×8″ baking dish with nonstick cooking spray. Place half tortillas in bottom of baking dish, overlapping; spoon half of burger mixture evenly over tortillas. Cover with remaining tortillas and then remaining burger mixture. Top with cheese. Cover; bake 25 min.

Nutrition Facts (Nutrition facts include canned beans and Daiya, I used my own cooked beans so the sodium content is lower)

4 Servings
Amount Per Serving


Calories 379.1
Total Fat 4.2 g
Saturated Fat 1.4 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 1,122.9 mg (lower this by cooking your own beans or buying salt free and using fresh tomato)
Potassium 477.9 mg
Total Carbohydrate 60.4 g
Dietary Fiber 15.8 g
Sugars 8.0 g
Protein 12.5 g


Vitamin A 80.3 %
Vitamin C 158.4 %
Calcium 9.0 %
Folate 17.2 %
Iron 18.0 %
Manganese 20.7 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Nutrition Facts

6 Servings
Amount Per Serving


Calories 252.7
Total Fat 2.8 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 748.6 mg
Potassium 318.6 mg
Total Carbohydrate 40.3 g
Dietary Fiber 10.5 g
Sugars 5.3 g
Protein 8.3 g Pin It

Oct 192011
 

Everyone knows what chili is right?  When you ask most folks what they put in theirs you typically hear beans, beef, tomatoes etc. 

But how do you make a meatless chili that is also filling and flavorful enough to satisfy those die hard meat lovers? 

By adding a few elements of mole sauce.  And beer.

Mole is a sauce that can vary greatly by ingredient list but typically involves chili and, yes, a bit of chocolate.   I know this can sound a little weird but what it adds isn’t necessarily sweetness; it provides a deep rich layer of flavor, and with the added full bodied beer, this makes for a pretty hearty meal. 

As for the pumpkin?  That was all me.  I can’t seem to get enough of it, especially when the weather gets cooler and the fall season settles in.  It is a bit sweet, adds tons of fiber, is low in fat and high in vitamin A.  But don’t tell the meat lovers about that part.

My meat eating, self proclaimed non-vegetarian hubby went in for two bowls and ate leftovers over some barley I had cooked up.

I feel enough has been said here.


Pumpkin Chili Mole
About 6 1-cup servings
Vegan, Dairy Free



Organic Ingredients


1 onion, diced
3 cloves garlic, pressed
14 sweet peppers or 2 bell peppers, chopped
1 hot pepper of choice, diced (optional) such as arbol
1 15 oz (425 g) can kidney beans
1 15 oz (425 g) can black beans
1 15 oz (425 g) can pumpkin puree (or butternut squash puree)
1 28 oz can fire roasted diced tomatoes
1 12 dark beer


Seasoning Mixture


1 tsp raw cacao powder (or unsweet baking cocoa)
1 Tbsp chili powder
1 tsp garlic powder
1 tsp cumin
1/2 tsp oregano
1/4 tsp chipotle powder


**Add salt to taste.  I didn’t add any as with the canned beans and tomatoes it was salty enough.


Directions


1. Heat a Dutch Oven or large stock pot over medium high heat; spray with cooking spray, add onions and peppers; saute about 7 minutes. Reduce heat to medium; add garlic; saute an additional 2 minutes.


2. Meanwhile mix spice mixture in a small bowl.


3. Add spice mixture to pot and all remaining ingredients; bring to a boil then reduce heat and simmer 45 minutes.

Nutrition Facts

About 6 1-cupServings
Amount Per Serving


Calories 250.9
Total Fat 1.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 765.5 mg
Potassium 720.3 mg
Total Carbohydrate 45.3 g
Dietary Fiber 14.2 g
Sugars 5.6 g
Protein 12.8 g


Vitamin A 118.2 %
Vitamin B-12 0.2 %
Vitamin B-6 14.2 %
Vitamin C 130.5 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 8.6 %
Copper 18.0 %
Folate 40.5 %
Iron 22.7 %
Magnesium 21.6 %
Manganese 33.1 %
Niacin 7.7 %
Pantothenic Acid 4.9 %
Phosphorus 21.4 %
Riboflavin 11.6 %
Selenium 4.1 %
Thiamin 20.4 %
Zinc 9.9 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.