Preparation Time: 5 minutes
Cooking Time: 25 minutes
Calories: 344 per serving
Percent from Fat: 9%
Cusine: American, Vegetarian
Course: Soups – Meal
Food as MedicineSM Ingredient: Chili Pepper
Food as MedicineSM Tip
By making your nose run, the hot and spicy chili pepper just might help clear sinus infections…there’s an over the counter Sinus Buster that contains chile and rosemary to help you do just that. But we do know it reduces polyps and nasal obstruction recurrence! It’s all thanks to capsaicin, the active ingredient in the chili pepper that makes your mouth feel like it’s on fire. Studies show that capsaicin has cancer fighting health benefits. And it can help to kill the bacteria that cause stomach ulcers.
Culinary Taste Tip
Dried poblano chilies are called anchos, and toasting an ancho for just a few seconds over an open flame brings out the dark, brooding fruit of raisins, cherries and blackberries underneath.
Culinary Technique Tip
Do not touch your eyes when working with chilies. When you can, slice the pepper in half lengthwise first to scoop out the seeds and the seed pod. Then work.
2 large poblano chili peppers, seeded, chopped*
4 cloves garlic, minced
8 oz. frozen beef flavored crumbles (a soy based meat substitute), such as Boca brand**
1 tablespoon chili powder, such as ancho or chipotle chili powder by McCormick brand
2 teaspoons dried Mexican oregano ***
1 cup chipotle salsa, preferably Frontera brand
2 (15 or 16 oz.) cans no salt added kidney beans, rinsed, drained
1 cup water
2 medium yellow summer squash or yellow zucchini, cut into 1/2-inch chunks (2 cups)
1/2 cup reduced fat sour cream
1/4 cup chopped cilantro or flat leaf parsley
Cook chili peppers and garlic in a large saucepan coated with cooking spray over medium heat for 2 minutes. Add frozen crumbles, chili powder and oregano and continue to cook 1 minute. Stir in salsa. Cover and reduce heat to medium-low. Cook 5 minutes or until chili peppers are tender. Stir in beans and 1 cup water. Stir in squash. Cover and cook until squash is tender, 8 to 10 minutes. Season to taste with salt, if desired. Ladle into shallow bowls; top with sour cream and cilantro or parsley.
* If fresh poblano chili peppers are not available, substitute 1 or 2 jalapeno chilies, minced and seeded, and add 1 large green bell pepper, diced. If chipotle salsa is not available, substitute your favorite salsa and add hot pepper sauce to taste. Ancho or chipotle chili powder will give the dish more heat than regular chili powder. Beef stock may replace the 1 cup water.
*** Look for Mexican oregano in Hispanic markets and some large supermarkets.
Total fat (g): 4; Fat calories (kc): 33; Cholesterol (mg): 10; Trans fatty acids (g): 0; Saturated fat (g): 2; Polyunsaturated fat (g): 1; Monounsaturated fat (g): 0; Fiber (g): 20; Carbohydrates (g): 53; Sugar (g): 6; Protein (g): 31; Sodium (mg): 571; Calcium (mg) 260