Mango Avocado Salad

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Spicy 3-Bean Chilli

Spicy 3-Bean Chilli

Ingredients

• 2 tablespoons extra-virgin olive oil (for Diabetes Undone use only one tablespoon)

• 2 cups onion, chopped

• 4 cloves garlic, minced

• 1 red bell pepper, chopped

• 2 tablespoons chili powder (reduce for a less spicy chili)

• 2 teaspoons dried oregano

• 1½ teaspoons ground cumin

• ½ teaspoon cayenne pepper

• 1 (15-ounce) can black beans, drained and ½ cup liquid reserved

• 1 (15-ounce) can kidney beans, drained and rinsed

• 1 (15-ounce) can chickpeas, drained and rinsed

• 1 (15-ounce) can fire-roasted tomato sauce

• salt, to taste

• 2 tablespoons cilantro, chopped (optional)

Instructions

• Heat olive oil in a large pot over medium-high heat and add the onions, garlic, and bell peppers. Sauté until the onions are translucent and soft, about 10 minutes.

• Add the seasonings (chili powder, oregano, cumin, and cayenne) and stir for 2 minutes.

• Then, add the tomato sauce, beans, and ½ cup of reserved black bean liquid. Bring the chili to a boil, stirring occasionally.

• When the chili has reached a boil, reduce the heat to medium low and simmer until flavors blend and thicken to your liking, at least 15 minutes.

• Season to taste with salt to taste, then top with chopped cilantro, if desired.

Ready in about 45 minutes

Makes 6-8 servings

Credits: Adventist Review, 12 January 2018

Indian Red Lentil Soup

Ingredients

• 5 cups water

• 1 cup red lentils, uncooked

• 1 clove garlic, crushed

• 1 tablespoon extra-virgin olive oil

• 1 cup onions, chopped

• ½ cup celery, thinly sliced

• 1 cup carrots, finely diced

• 1½ tablespoons tomato paste

• 1 bay leaf

• ⅛ teaspoon chili powder

• 1 teaspoon salt

• ¾ (15-ounce) can tomatoes, chunky, whole-crushed

• 1 tablespoon curry powder

• ½ cup parsley or cilantro (optional)

Instructions 

• In a large pot, combine the first 7 ingredients (water, red lentils, garlic, olive oil, onions, celery, and carrots) together, and bring to a boil.

• Reduce the heat to medium and simmer for about 2 hours, making sure to keep the pot covered so the liquid doesn’t evaporate.

• Except for the parsley, add the rest of the ingredients (tomato paste, bay leaf, chili powder, salt, tomatoes, curry powder) and let simmer for a few minutes longer.

• Just before serving, stir in the ½ cup of freshly chopped parsley.

• Ready in about 3 hours
Makes 4-6 servings