Crockpot/ Slow Cooker - Phase 2 - Very Veggie White Chili




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EmmaD
02-07-2010, 02:43 PM
I had a bunch of cooked white (actually they were canary, but close enough) beans and I wanted a vegetarian white chili recipe. I ended up culling through dozens of recipes, added more veggies than any I found and pieced together the recipe below. It was delicious! Even my husband agreed, which is a huge surprise.... It is sweet from the long-cooked cauliflower and cabbage and turns creamy from the long-cooked quinoa. I didn't saute any veggies so it was *easy*.


Very Veggie White Chili
10 1-cup servings

6 cups vegetable broth, preferably a light-colored one or your soup will be dark - I used water + fake chicken stock powder
1/2 block (7 ounces) tofu, crumbled - I froze mine first for different texture
1/2 cup yellow or white onions, diced
1 cup celery, diced - I only used the white end of the stalks
2-3 cloves of garlic, crushed
1 1/2 cups cauliflower, broken into tiny florets
1 1/2 cups green cabbage, shredded thinly - I used the white parts
1 cup quinoa, rinsed and drained
3 cups white beans, cooked - I cooked them with garlic & onion & bay leaf

Seasonings to taste:

White pepper
Salt
Cayenne pepper, a tiny pinch or more if you like spicy
Garlic and/or onion powder if your stock doesn’t carry enough punch

Garnishes:

Cheese, grated, something white like Monterey Jack or white cheddar
Sour cream

Dump everything in the crockpot/slow cooker except the beans. (Probably you could use soaked beans and put them in at the same time as everything else, but my beans were already cooked so I added them at the end). Mine cooked about 4-5 hours on high.

Then add the beans and heat them through for about half an hour.

Serve garnished with a dollop of fat free sour cream and/or lowfat cheese (I used white cheddar), if desired.


Nutrition Facts - Thanks to Sparkpeople (this does not include the sodium from the bouillon I used)
10 Servings
Amount Per Serving
Calories 165.3
Total Fat 2.9 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 146.6 mg
Potassium 363.2 mg
Total Carbohydrate 26.7 g
Dietary Fiber 6.0 g
Sugars 1.3 g
Protein 9.9 g
Vitamin A 0.8 %
Vitamin B-12 0.0 %
Vitamin B-6 6.9 %
Vitamin C 22.4 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 7.6 %
Copper 9.5 %
Folate 19.8 %
Iron 17.8 %
Magnesium 12.3 %
Manganese 27.9 %
Niacin 3.0 %
Pantothenic Acid 3.0 %
Phosphorus 29.6 %
Riboflavin 37.7 %
Selenium 7.3 %
Thiamin 7.9 %
Zinc 5.5 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


CyndiM
02-07-2010, 03:02 PM
Thank you Emma! I'm adding this to my list for the week.

cottagebythesea
02-07-2010, 05:22 PM
This is just the thing I was searching for a recipe for. Thank you, Emma!
I'm going to make it this week. :)