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.

Related recipes