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The Cancer Project
TCP Weekly Recipe

June 29, 2009

Kasha Chili

 

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Dear Cancer Project supporter,


This recipe is a healthy way to get low-fat protein. You can also garnish with shredded vegan cheese or vegan sour cream (these can be found at most health food stores) and serve as a dip with tortilla chips.

 

Directions

Makes 6 servings

1 28-ounce can stewed tomatoes
3 cups vegetable broth
1 14.5-ounce can pinto beans
1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon crushed or minced garlic
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon celery salt, or to taste
1/4 teaspoon black pepper, or to taste
3/4 cup whole dry kasha

In a large skillet, combine all ingredients except kasha. Bring to a light boil for 10 minutes. Add kasha, cover, and reduce to simmer. Simmer for 10 to 15 minutes, or until kasha is tender. Serve hot.

Options: Substitute 1/2 cup dry lentils for pinto beans and increase light boil time to 20 minutes.

Nutrition Information

Per serving (1/6 of recipe):

149 Calories
1.2 g Fat
0.2 g Saturated Fat
7.4% Calories from Fat
0 mg Cholesterol

7.2 g Protein
30.4 g Carbohydrate
5 g Sugar
7.7 g Fiber

899 mg Sodium
82 mg Calcium
3.3 mg Iron
14.6 mg Vitamin C
693 mcg Beta-Carotene
2 mg Vitamin E

Recipe from The National Buckwheat Institute

 

 

  

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
   View The Cancer Project Recipe of the Week Archive.


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