This version of Vegetarian Chilli is very healthy with the protein and fiber coming from the lentils and the Kidney beans. About 160 cal per serving is a pretty good deal and it is a balanced meal too. A perfect meal for diabetics or otherwise. My kids didn't complain either. In fact my older one loved it so much that she had multiple servings which is a rarity! The kids ate it with rice and S and I ate it as is. I should have added some vegetables but I was in a hurry so left the veggies out.
Ingredients -
*Approximate values excluding oil and the other spices.
*Please note that the net carbohydrate is about 20 gms per serving (carbohydrate-fiber)
**(The packet just says lentils but they resemble Whole Masoor Dal in a different color)
Jeera / Cumin Powder 1 tsp
Red Chilli Powder 1/4 tsp (or to taste)
Turmeric 1/4 tsp
Salt to taste
Coriander leaves 3 Tbsp
Cinnamon 1 inch
Bay leaf 1
Seasoning (Oil 1 tsp, Jeera 1/2 tsp, minced garlic 1 tsp)
Note -
Many vegetables can be used like carrots, zucchini, capsicum, spinach, celery etc. Also cubed tofu or cooked soya nuggets can be added towards the end for added protein. The addition of these vegetables will surely boost the fiber content in the overall chilli.
Additional seasonings can be used as per taste.
Method Of Preparation -
Soak the Rajma overnite and Pre-treat them if you choose to.
Pressure cook the lentils and pre treated rajma with adequate water. Also add in a little salt, cinnamon and bay leaf.
While the lentils are cooking in the pressure cooker, make a paste of onions and tomatoes.
In a heated sauce pan/soup pot, add oil, jeera and saute the minced garlic.
After the garlic is brown, add the onion and tomato paste and saute till cooked. If using any other vegetables, now is the time to add and let them cook.
Add jeera powder, turmeric and red chilli powder and mix in the cooked lentils.
Mix well and adjust salt and other flavors if needed and let it simmer for about 5-10 min.
Garnish with chopped coriander leaves. Squeeze a lemon if desired.
Serve it as is or as a side for a little cooked quinoa or brown rice or as a filling in tacos. Whichever way you serve, it is flavorful and healthy too.
List of Marathoners -
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh
Seven days of Cakes: Anusha
Preparation Time 40 min
Serves 3
Ingredients -
1 cup = 250ml | Calories | Protein | Fiber | Carbohydrate |
Onion 3/4 cups | 40 | 1 | 1 | 10 |
Tomatoes 2 cups | 70 | 4 | 4 | 16 |
Kidney Beans 1/2 cup | 110 | 7.5 | 6.5 | 20 |
**Lentils 3/4 cup | 260 | 18 | 20 | 42 |
Total (3 servings) | 480 | 30.5 | 31.5 | 88 |
Per serving | 160.00 | 10.17 | 10.50 | 29.33 |
*Please note that the net carbohydrate is about 20 gms per serving (carbohydrate-fiber)
**(The packet just says lentils but they resemble Whole Masoor Dal in a different color)
Jeera / Cumin Powder 1 tsp
Red Chilli Powder 1/4 tsp (or to taste)
Turmeric 1/4 tsp
Salt to taste
Coriander leaves 3 Tbsp
Cinnamon 1 inch
Bay leaf 1
Seasoning (Oil 1 tsp, Jeera 1/2 tsp, minced garlic 1 tsp)
Note -
Many vegetables can be used like carrots, zucchini, capsicum, spinach, celery etc. Also cubed tofu or cooked soya nuggets can be added towards the end for added protein. The addition of these vegetables will surely boost the fiber content in the overall chilli.
Additional seasonings can be used as per taste.
Method Of Preparation -
Soak the Rajma overnite and Pre-treat them if you choose to.
Pressure cook the lentils and pre treated rajma with adequate water. Also add in a little salt, cinnamon and bay leaf.
While the lentils are cooking in the pressure cooker, make a paste of onions and tomatoes.
In a heated sauce pan/soup pot, add oil, jeera and saute the minced garlic.
After the garlic is brown, add the onion and tomato paste and saute till cooked. If using any other vegetables, now is the time to add and let them cook.
Add jeera powder, turmeric and red chilli powder and mix in the cooked lentils.
Mix well and adjust salt and other flavors if needed and let it simmer for about 5-10 min.
Garnish with chopped coriander leaves. Squeeze a lemon if desired.
Serve it as is or as a side for a little cooked quinoa or brown rice or as a filling in tacos. Whichever way you serve, it is flavorful and healthy too.
List of Marathoners -
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh
Seven days of Cakes: Anusha
Preparation Time 40 min
Serves 3
Posts
ooh !! Am inviting myself over for dinner tonight :-)
Looks absolutely tempting and perfect.
very tempting Harini. Especially the colour
looks nice and spicy..
Very nice. I liked the way you have given nutrition table.
veg chilli is too good!...too bad that they dont sell it in some good resturants!..
Smitha
Smitha's Spicy Flavors
A bowl full of comfort n nutrition- nicely done!
US Masala
Mmm...very nice! Makes a really good side dish...
Veg Chilli looks to be very yummy and spicy. Awesome preparation.
Deepa
Hamaree Rasoi
Comfort food :) I love the picture too ..
Omg, wat a bowl of nutritious and filling vegetarian chilli, awesome!
Looks so nice and tempting. Nice presentation.
Chili looks delicious. I usually add veggie ground round or soy crumbles (found in the refrigerator section of the super market) to the chili to bump up the protein.
Very filling chili! Looks delicious.
Wow. Mouthwatering dish
This is my first visit to your blog, must say u have a lovely space with nice collection of recipes...Vegetarian chilli looks great and yummy..Loving all the flavors of spices in it..YUM!
Looks very delicious .Nice clicks :)
Very delicous recipe dear and healthy too...