Vegetarian Entrees

 

 

Vegetarian Coconut Chili 

Print Friendly 

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


Previous 19 20 21 22 23 24 25 26 27 28 Next
Connect with Us
facebook    twitter

Maria's Ireland Sacred Tours


Wellness Tip
Vary your workouts
The average person stops making good progress after repeating the same workout for 4 to 6 weeks. Consider making monthly or bimonthly changes to your routine. This can challenge your muscles and make improvement more likely.


Celtic Angel Tour to Ireland with Cindy Smith & Maria O'Farrell Carr


Wellness Directory
Being Wellness and Healing ~ Dylan Smeaton
Specialty: Body Talk
Being Wellness & Healing is a wellness & information community that specializes in the importance of holistic awareness and living for everyone. Offering certified BodyTalk treatments...
View Details


Float Body and Mind Wellness in Penticton


Event
Healing Massage Certificate Course
Date: Feb 17, 2018
Location: Kelowna & Central Okanagan
Learn basic practical techniques to perform a healing massage, and also simple energy work to move energy blocks out of body.
View Details


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Article
New Year, New You - Behaviour Change Tips
The new year is often seen as a time of renewal. The practice of making resolutions dates back to the time of ancient Babylonians. While many people make resolutions, only 10 percent of people are able to sustain a change after a few months. Why are the majority unsuccessful? One pitfall is setting up too many resolutions. People also fail because of what is called the false hope syndrome which means they have...
Full Article


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Recipe
Oatmeal quinoa pancakes - Gluten- Free
Category: Gluten-Free
Description: Gluten-Free Pancakes
This is a high protein and well sustaining pancake and the kids will love it! This recipes uses slow cooked oats and Quinoa flakes. Oats contain vitamin E, several B-vitamins, calcium, magnesium and potassium. Oats also have some of the trace minerals selenium, copper, zinc, iron and manganese. They’re full of good-for-you phytochemicals and have both soluble and insoluble fiber. Oats have been found to benefit heart health, lower blood pressure, and can even help prevent diabetes as part as a high whole-grain diet.

Full Recipe


Maria's Ireland Sacred Tours