Veg Chili-Diabetes Friendly Thursday

So when our team of bloggers decided on the theme of One Pot Meal for this week’s Diabetes Friendly post, the first thing that came to my mind was Veg Chili.   I have been thinking of trying this for a long time so it worked out perfect.  My daughter just loved it.

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This Veg Chili recipe is a great way to get kids to eat fiber-rich foods.  A variety of vegetables, beans along with soy protein is what I used to make this chili healthy and hearty.  You won’t miss the meat at all. You can make this ahead of time and freeze it for another day.  It does taste better the next day.

Black Beans– A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.  Black beans have anthocyanin flavonoids because of its deep color, which are powerful antioxidants that help cleanse the body of toxins and repair damage to cells.

Kidney Beans– Kidney beans is high in fiber and protein which helps in controlling your glucose level, reduce cholesterol, and reduce weight.   The American Diabetes Association suggests that people with diabetes should include dry beans (like kidney or pinto beans) and lentils into meals.  The soluble fiber in kidney beans helps stabilizing your sugar levels while giving you energy to burn.

Tofu– Tofu has an excellent balance of the nutrients required to lower blood sugar levels in type 2 diabetics.  Tofu which is plant based protein is counted as “protein foods”as per the American Diabetes Association.  Plant based proteins are high in fiber and  provides healthy protein but still have to read the labels for their fat and carbohydrate content.

Bell Peppers & Celery– These two vegetables are labeled as non-starchy vegetables which can be enjoyed by diabetics.  Bell peppers are so versatile that they can be added to almost everything as they are low in fat and full of carotenoids. One cup of celery contains 29 micrograms of vitamin K which reduces inflammation and helps improve the glucose metabolism. People with higher intake of vitamin K reduces the risk of Type 2 diabetes.

Ingredients:

• 1 medium sized onion, chopped
• 4-5 garlic cloves chopped
• 1 jalapeno, chopped
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 2 celery sticks, chopped
• 1 can black beans, rinsed and drained (you can use fresh ones too)
• 1 can kidney beans, rinsed and drained (you can use fresh ones too)
• 2 tomatoes roughly chopped
• 1/2 cup tomato puree
• 1-2 tsp roasted cumin powder
• 1 tsp oregano
• 1/2 tsp red chili powder
• 1/2-1 tsp paprika powder
• 2 bay leaves
• salt to taste
• 1.5 tsp olive oil
• Tofurky Chorizo Style ( you can use any kind of soy protein)
• Cilantro chopped for garnishing

Directions:

Heat the olive oil in a soup pot or any other large pot.  Add the bay leaves and then add chopped onions.  Saute for a couple of minutes and add cumin powder, salt and oregano and stir for additional couple of minutes.

Now add chopped veggies, which is red & green bell pepper, celery and jalapeño.  Stir it for a minute or two and then add your soy protein to the veggies.  Mix it well. Add red chili powder, paprika and salt to the mixture.  Cook it covered for about 5-6 minutes.

Stir in the chopped tomatoes and the tomato puree into the veggie mixture.  Mix it all completely and add black & kidney beans to it (If you don’t have black beans, you can use garbanzo or pinto beans to it too).  Give it a good stir and add 1/4 cup of water to it. Bring to a boil and then cook for 30-35 minutes covered on a slow heat.

Serve hot and garnish with cilantro.  This recipe should serve 6 and will be approx half a cup per serving.

Remember, portion control is the key!!!!

Disclaimer:  All the above information about Diabetes is from various internet sites as I am also learning about Diabetes myself.   I am not a professional nutritionist or a dietician so please consult your doctor before making any changes to your diet. 

If you like the recipe, please comment below after you give it a try and share it on Facebook.  Would like to hear from you. Your comments, likes, dislikes, matters to me. Thank you for stopping by!!

Happy Cooking!!!

Source: www.diabetes.org, www.livestrong.com, wikipedia

1.Sonal
https://simplyvegetarian777.wordpress.com/2015/09/09/multigrain-sambhar-rice-dft/
2.shailja
https://shailjatomar.wordpress.com/2015/09/09/millet-vegetable-pulao-pilaf/
3.Apsara
http://eatingwelldiary.com/2015/09/09/brown-rice-khichdi-a-single-pot-meal-for-diabetes-friendly-thursdays/
4.Prachi
http://divinespicebox.com/2015/09/08/shulbato-bulgur-cooked-with-eggplants-and-chickpeas-in-tomato-sauce/
5.Swati
http://www.letscookhealthytonight.com/hariyali-barley-khichdi/
6.Paro
https://crackleandtemper.wordpress.com/2015/09/09/black-eyed-bean-vegetable-stew-with-harissa-spice-diabetic-friendly-thursdays/
7.Anu
http://easybitesonline.com/red-poha-diabetes-friendly/

8.Vidhya

http://www.vidhyashomecooking.com/2015/09/09/quinoa-foxtail-millet-pongal-dft/

Chahat

Suchi

Veg Chili-Diabetes Friendly Thursday

Sarika Gunjal

Try this flavorful protein packed Veg Chili which can be a one pot meal for the your busy week days.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Course Veg

Cuisine Mexican

Servings 6

Ingredients

  

• 1 medium sized onion chopped
• 4-5 garlic cloves chopped
• 1 jalapeno chopped
• ½ green bell pepper chopped
• ½ red bell pepper chopped
• 2 celery sticks chopped
• 1 can black beans rinsed and drained (you can use fresh ones too)
• 1 can kidney beans rinsed and drained (you can use fresh ones too)
• 2 to matoes roughly chopped
• ½ cup tomato puree
• 1-2 tsp roasted cumin powder
• 1 tsp oregano
• ½ tsp red chili powder
• 1/2-1 tsp paprika powder
• 2 bay leaves
• salt to taste
• Tofurky Chorizo Style you can use any kind of soy protein
• Cilantro chopped for garnishing

Instructions

 

• Heat the olive oil in a soup pot or any other large pot. Add the bay leaves and then add chopped onions. Saute for a couple of minutes and add cumin powder, salt and oregano and stir for additional couple of minutes.
• Now add chopped veggies, which is red & green bell pepper, celery and jalapeño. Stir it for a minute or two and then add your soy protein to the veggies. Mix it well. Add red chili powder, paprika and salt to the mixture. Cook it covered for about 5-6 minutes.
• Stir in the chopped tomatoes and the tomato puree into the veggie mixture. Mix it all completely and add black & kidney beans to it (If you don't have black beans, you can use garbanzo or pinto beans to it too). Give it a good stir and add 1/4 cup of water to it. Bring to a boil and then cook for 30-35 minutes covered on a slow heat.
• Serve hot and garnish with cilantro.

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