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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Nov. 12, 2013

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Can’t find texturized vegetable protein near you? No problem! Just add an extra can or two of chickpeas, pinto beans, or kidney beans.

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This recipe uses texturized vegetable protein, made from defatted soy flour, which has a meaty texture when rehydrated in boiling water. It is an excellent meat substitute in sauces, chili, and stews, and is available in health food stores.

Veggie Chili

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Who doesn’t love a warm bowl of chili on a chilly November day? Whip up a big pot of this recipe, and have it to eat for the rest of the week!

Makes 6 servings

Ingredients

1 28-ounce can tomato sauce
3 ounces tomato paste
1 bunch chopped fresh spinach (optional)
1/3 teaspoon ground allspice
salt, to taste (optional)
1/4 cup water
1 cup dry texturized vegetable protein
1 cup cooked kidney beans
4 ounces chopped mushrooms
1 green bell pepper, seeded and chopped
1 jalapeno pepper, chopped
1 medium onion, finely chopped
1/3 cup chili powder
1 1/2 teaspoons ground cumin
1 teaspoon crushed red pepper
2 teaspoons garlic powder
1 teaspoon dried oregano
1 chopped tomatoes (optional)

Directions

Place all ingredients except chopped tomatoes and spinach in a large saucepan. Bring to a boil, cover, reduce heat, and simmer for 2 to 2 1/2 hours, or until lightly thickened. Refrigerate overnight. Reheat when ready to use. To serve, ladle into individual bowls, and add chopped tomatoes and/or spinach, if using.

Per Serving (1/6 of recipe): 247 calories; 2.3 g fat; 0.4 g saturated fat; 8.2% calories from fat; 0 mg cholesterol; 23.9 g protein; 38.6 g carbohydrates; 9.8 g sugar; 11.1 g fiber; 1,063 mg sodium; 156 mg calcium; 7.4 mg iron; 44.9 mg vitamin C; 2,037 mcg Beta Carotene; 2.8 mg vitamin E

Source: Recipe from Hard Times Café, Rockville, Maryland. Published in The Best in the World, Neal D. Barnard, M.D., editor.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org