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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.



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.

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