Vegetable chili with pumpkin-seed pesto
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| Cooking spray | ||
| 1 | cup | Chopped onion |
| 3 | cups | Diced bell pepper; (red and/or green and/or yellow) |
| 1 | cup | Chopped celery |
| ½ | cup | Sliced green onions |
| 1 | Jalapeno pepper; seeded and minced | |
| 3 | Garlic cloves; crushed | |
| 4 | cups | Cubed peeled acorn squash |
| 3 | cups | Quartered fresh mushrooms; (about 3/4 pound) |
| 1½ | cup | Coarsely chopped zucchini |
| 1½ | cup | Coarsely chopped yellow squash |
| 1 | tablespoon | Chili powder |
| 1 | teaspoon | Ground cumin |
| ½ | teaspoon | Salt |
| ½ | teaspoon | Ground red pepper |
| ¼ | teaspoon | Black pepper |
| 29 | ounces | Canned no-salt-added stewed tomatoes; undrained |
| 2 | teaspoons | Grated lime rind |
| 2 | tablespoons | Fresh lime juice |
| 32 | ounces | Canned pinto beans; drained |
| ¼ | cup | Unsalted pumpkin-seed kernels; toasted |
| 2 | Garlic cloves; halved | |
| 1½ | cup | Fresh cilantro leaves |
| ½ | cup | Fresh parsley leaves |
| ¼ | cup | Fat-free less-sodium chicken broth |
| 2 | tablespoons | Olive oil |
| ¼ | cup | Grated parmesan cheese |
| ½ | teaspoon | Grated lime rind |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Ground cumin |
| Lime wedges; (optional) | ||
Directions
PUMPKIN-SEED PESTO
1. Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add chopped onion and next 5 ingredients (chopped onion through garlic); cook 5 minutes or until tender, stirring frequently. Add the acorn squash, mushrooms, zucchini, and yellow squash; cook 5 minutes or until tender, stirring frequently. Add the chili powder and the next 5 ingredients (chili powder through tomatoes). Partially cover, reduce heat to medium-low, and cook 45 minutes. Add rind, juice, and beans, and cook 15 minutes. Top each serving with Pumpkin-Seed Pesto, and garnish with lime wedges, if desired. Yield: 3 quarts (serving size: 1½ cups chili and 2 tablespoons pesto).
PUMPKIN-SEED PESTO
1. Place pumpkin-seed kernels and garlic in a food processor; process 30 seconds or until finely chopped. Add cilantro and parsley. Pulse 5 to 6 times or until coarsely chopped. With processor on, pour broth and oil through food chute, and process for 3 seconds or until blended. Spoon into a small bowl; stir in Parmesan cheese and remaining ingredients. Yield: 1 cup (Serving size: 2 tablespoons.). Calories 72 (78% from fat); FAT 6.2g; PROTEIN 2.6g; FIBER ⅘ g; CHOL 2mg; IRON 1.7 mg; SODIUM 140 mg: CALC 60 mg.
CALORIES 308 (22% from far); FAT 7.5g (sat 1.6g, mono 3.6g, poly 1.8g); PROTEIN 13.3g; CARB 53.1g; FIBER 8g; CHOL 16mg; IRON 7mg; SODIUM 526mg; CALC 209mg
Recipe by: The Best of Cooking Light: Classics, 1998, page 112 Posted to MasterCook Digest by Kathleen <schuller@...> on Oct 17, 1998, converted by MM_Buster v2.0l.