Black Bean Chili Chowder
INGREDIENTS:
1 c Water
1/2 c Quinoa; rinsed
2 c Black bean flakes
1 1/2 c Boiling water
2 ts Chili powder
1 ts Ground cumin
1/2 c Fresh cilantro; chopped
2 Green onions; chopped
1/2 c Red bell pepper; chopped
1/2 c Plain bread crumbs
3/4 ts Salt
2 ts Vegetable oil
1 c Water
1/2 c Quinoa; rinsed
2 c Black bean flakes
1 1/2 c Boiling water
2 ts Chili powder
1 ts Ground cumin
1/2 c Fresh cilantro; chopped
2 Green onions; chopped
1/2 c Red bell pepper; chopped
1/2 c Plain bread crumbs
3/4 ts Salt
2 ts Vegetable oil
---OPTIONAL GARNISHES---
2 c Lettuce; shredded 1 c Grated lo-fat cheddar -cheese; or cheddar-style -soy 1/2 c Nonfat sour cream 1 c Bottled salsa Avocado; diced Ripe olives; sliced Green onions; chopped
Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling water. Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well. Lightly flour hands and divide mixture into six equal balls. Flatten each ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes each side. Serve topped with lettuce, cheese, nonfat sour cream, salsa and other garnishes, as desired. Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16 Cholesterol: 0 mg Grams of fiber: 5.2
GARHOW@HPUBMAA.ESR.HP.COM
(GARRY HOWARD)
2 c Lettuce; shredded 1 c Grated lo-fat cheddar -cheese; or cheddar-style -soy 1/2 c Nonfat sour cream 1 c Bottled salsa Avocado; diced Ripe olives; sliced Green onions; chopped
Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling water. Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well. Lightly flour hands and divide mixture into six equal balls. Flatten each ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes each side. Serve topped with lettuce, cheese, nonfat sour cream, salsa and other garnishes, as desired. Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16 Cholesterol: 0 mg Grams of fiber: 5.2
GARHOW@HPUBMAA.ESR.HP.COM
(GARRY HOWARD)