Pioneer Woman Healthy Di

Cauliflower Chili

Name: Cauliflower Chili
Prep time: 35 min
Cook time: 10 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tbsp. olive oil; 1 medium red onion, chopped; 1 large sweet potato, cut into 1/2-inch pieces; 4 garlic cloves, chopped; 1 1/2 c. cremini mushrooms, roughly chopped; 1/2 head cauliflower, cut into 1-inch florets (about 3 cups); 1 tsp. kosher salt, plus more to taste; 1 tbsp. chili powder; 2 tsp. ground cumin; 2 tsp. smoked paprika; 1 tsp. dried oregano; 2 tbsp. soy sauce; 1 tbsp. packed dark brown sugar; 1 28-ounce can diced tomatoes, drained; 1 c. tomato puree; 2 c. vegetable broth; 1 bay leaf; 1 15-ounce can black beans, drained and rinsed; 1 15-ounce can kidney beans, drained and rinsed; 1 15-ounce can pinto beans, drained and rinsed; Black pepper, to taste; 1/8 tsp. cayenne pepper (optional); Chopped fresh cilantro, chopped avocado, and lime wedges, for serving

4 servings

porcije

35 minutes

aktivno vrijeme

45 minutes

ukupno vrijeme

Započni kuhanje

Sastojci

2 tbsp. olive oil

1 medium red onion, chopped

1 large sweet potato, cut into 1/2-inch pieces

4 garlic cloves, chopped

1 1/2 c. cremini mushrooms, roughly chopped

1/2 head cauliflower, cut into 1-inch florets (about 3 cups)

1 tsp. kosher salt, plus more to taste

1 tbsp. chili powder

2 tsp. ground cumin

2 tsp. smoked paprika

1 tsp. dried oregano

2 tbsp. soy sauce

1 tbsp. packed dark brown sugar

1 28-ounce can diced tomatoes, drained

1 c. tomato puree

2 c. vegetable broth

1 bay leaf

1 15-ounce can black beans, drained and rinsed

1 15-ounce can kidney beans, drained and rinsed

1 15-ounce can pinto beans, drained and rinsed

Black pepper, to taste

1/8 tsp. cayenne pepper (optional)

Chopped fresh cilantro, chopped avocado, and lime wedges, for serving

Upute

Heat the olive oil in a large pot over medium heat. Add the red onion, sweet potato and garlic and cook, stirring, until starting to brown, 3 to 4 minutes. Add the mushrooms and cauliflower, season with the salt and cook until softened, 3 to 4 more minutes.

Add the chili powder, cumin, paprika and oregano to the pot and stir to coat the vegetables, about 1 minute. Increase the heat to medium-high and add the soy sauce and brown sugar. Cook, stirring, until everything is fully combined and browned, about 1 more minute.

Add the diced tomatoes, tomato puree, vegetable broth and bay leaf to the pot. Increase the heat to high and bring to a boil, then reduce the heat to medium and add all the beans. Cook until the chili is slightly thickened, 7 to 8 minutes. Discard the bay leaf. Taste and add more salt, black pepper and the cayenne, if desired. Serve with cilantro, avocado and lime wedges.

Prehrana

Veličina porcije

Kalorije

534

Ukupno masti

11 g

Zasićene masti

2 g

Nezasićene masti

Trans masti

0 g

Kolesterol

0 mg

Natrij

1888 mg

Ukupni ugljikohidrati

62 g

Dijetalna vlakna

28 g

Ukupni šećeri

19 g

Proteini

27 g