Vegetarian Chili (Low Gi) |
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Prep Time: 15 Minutes Cook Time: 40 Minutes |
Ready In: 55 Minutes Servings: 4 |
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This is a bit different as it uses burghul. If you prefer you can substitute the burghul with brown rice but it will increase the GI. It will still remain within the low-GI range however. Australian measurements used. Ingredients:
125 g burghul (bulgur) |
2 teaspoons olive oil |
1 large onion, chopped finely |
2 garlic cloves, crushed |
1 teaspoon chili powder (or more if preferred) |
2 teaspoons ground cumin |
1 teaspoon cayenne pepper |
1/2 teaspoon ground cinnamon |
2 (400 g) cans chopped tomatoes |
750 ml reduced-sodium vegetable stock |
2 (400 g) cans red kidney beans, drained & rinsed |
2 (300 g) cans chickpeas, drained & rinsed |
1 (310 g) can corn kernels, drained |
2 tablespoons tomato paste |
3 tablespoons chopped parsley |
Directions:
1. Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.
2. While burghul is soaking heat oil in a large saucepan and cook onion over med-low heat for 10 minutes, until soft and golden. Stir often.
3. Add garlic and spices and cook, stirring for 1 minute.
4. Mix in the burghul, stock and tomatoes. Bring to the boil and simmer for 10 minutes. Stir in the beans, chickpeas, corn and tomato paste then simmer for 20 minutes. Stir often.
5. Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.
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