Vegetarian Entrees

 

 

Vegetarian Coconut Chili 

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Description:
This chili has just a hint of coconut to add a tasty twist. If you want a stronger coconut flavour simply replace the vegetable stock with coconut milk.
For much of the last few decades, coconut oil got a bad rap in mainstream media. Critics said it was high in cholesterol and fat, and so many people did not include in in their daily diets. But island populations around the world have celebrated the coconut for centuries for its health benefits, using the meat juice, milk and oil the fruit provides in everything from cooking to disease prevention. Modern medicine is now jumping on the bandwagon and releasing its own findings on the health benefits of coconut.


Ingredients:
2 tsp (10 mL) virgin olive oil or coconut oil
1 onion, chopped
1 1/2 cups (350 mL) grated extra firm tofu
2 cloves garlic, minced
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
1/4 cup (50 mL) all purpose flour
1 cup (250 mL) low sodium vegetable broth or homemade broth
1/2 cup (125 mL) lite coconut milk
1 can (28 oz/796 mL) diced tomatoes
1 can (19 oz/540 mL) no salt added red kidney beans, drained and rinsed
1 small sweet potato, peeled and diced
1 cup (250 mL) fresh or frozen peas
2 tbsp (30 mL) shredded coconut, toasted (optional)


Directions:
1. In large saucepan, heat oil over medium heat and cook onion, tofu, garlic, chili powder and cumin for 5 minutes or until softened. Sprinkle with flour and cook stirring for 1 minute. Add stock and coconut milk and stir until smooth.

2. Add tomatoes, beans and sweet potato; bring to a boil. Reduce heat, cover and simmer, stirring occasionally for 15 minutes or until sweet potato is tender. Stir in peas and simmer uncovered for about 10 minutes or slightly thickened.

3. Sprinkle each serving with coconut if desired.




Nutrient Information:
per serving Calories: 240 Protein: 13 g Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg Carbohydrate: 38 g Fibre: 9 g Sugars: 10 g Sodium: 215 mg Potassium: 794 mg


Notes: Tip: Lite coconut milk is a reduced fat version of regular coconut milk. If you are unable to find it, simply use 1/4 cup (50 mL) regular coconut milk with 1/4 cup (50 mL) water to get the same flavour.


Special Diet: Vegetarian, High Protein


Category: Vegetarian Entrees


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