Cashew Chili
Comfort food for a howling winter day; every bite is teeming with nutrients.
1 Tbsp (15 mL) olive oil
1 medium onion, chopped
1 red pepper, chopped
2 celery stalks, chopped
2 garlic cloves, minced
1 tsp (5 mL) dried basil or oregano
1/2 tsp (2 mL) chili powder
1 tsp (5 mL) ground cumin
1/4 tsp (1 mL) each salt and ground black pepper
1 - 16 oz (455 mL) can diced tomatoes, undrained
1 Tbsp (15 mL) red wine vinegar
1 bay leaf
1/2 cup (125 mL) cashew pieces
1/3 cup (80 mL) raisins
1 - 15 oz (425 mL) can red kidney beans
Heat oil over medium heat in large skillet. Add onion, red pepper, and celery. Cook until onions are translucent. Stir in garlic, basil or oregano, chili powder, cumin, salt, and black pepper. Add tomatoes, vinegar, and bay leaf. Continue cooking over low heat until mixture starts to boil lightly.
Stir in cashews and raisins; cook for 10 minutes over low heat. Add beans and cook for an additional 20 minutes, stirring frequently. Remove bay leaf and store chili in a spill-proof insulated container.
Makes 4 servings.
Each serving contains: 225 calories; 8 g protein; 6 g total fat (1g sat. fat, 0 g trans fat); 40 g carbohydrates; 8 g fibre; 651 mg sodium
source: "Cross-country Skiing Banquet", alive #327, January 2010
Cashew Chili
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
