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Very Veggie Chili

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Servings 6 Servings

Ingredients
  

  • 3 cups cooked couscous
  • 2 cloves garlic pressed
  • 3/4 tablespoon chili powder
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 1 medium green bell pepper de-seeded, de-ribbed and chopped
  • 1 medium carrot thinly sliced
  • 3/4 cup chopped fresh tomatoes
  • 1 16-oz. can tomato sauce
  • 30 ounces red kidney beans drained and rinsed or homemade
  • 1/2 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • sea salt to taste
  • onion minced for optional garnish
  • low fat cheddar cheese shredded for optional garnish
  • avocado diced for optional garnish

Instructions
 

  • Prepare couscous according to package directions. Meanwhile, in a small bowl or cup, combine garlic, chili powder and Worcestershire sauce; set aside.
  • Heat the olive oil in a large skillet with a tight-fitting lid over medium heat; add onion, bell pepper and carrot and sauté until onion is translucent. Add garlic mixture; cook and stir for 3 minutes.
  • Add tomatoes, tomato sauce, beans, basil, cumin and cayenne pepper. Reduce skillet heat, cover and simmer for 30 minutes. Salt to taste then serve chili over hot couscous.
  • Garnish with minced onion, shredded Cheddar cheese and diced avocado, as desired.

Notes

SERVING SUGGESTION: A big salad and some warm buttered corn muffins.
VEGETARIAN: Use vegetarian Worcestershire sauce.
KOSHER: Use vegetarian Worcestershire sauce.
GLUTEN FREE: Make sure Worcestershire sauce, tomato sauce and beans are gluten free. Use gluten free couscous.
NUTRITION per serving: 522 Calories; 4g Fat; 21g Protein; 102g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 992mg Sodium. Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 13
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