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Name: Chilli Special
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Yield: 4
Cuisine: American
Ingredients: 1 md Onion finely chopped; 1 Garlic crushed; 2 ts Chilli powder; 10 oz Chopped tinned tomatoes; 1 tb Chopped fresh basil/parsley;; ; peppers, sweet; 2 oz Bulgar wheat; 1 tb Shoyu; good quality soy; ; sauce; 1 tb olive oil; ; potato); 6 oz Mixed vegetables; diced (eg.; ; dried); 1 tb Tomato pur?e; salt and pepper to taste; 1 8 ounces tin red kidney; 1/2 pt Vegetable stock

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INGREDIENTS

1 md Onion ; finely chopped
1 Garlic ; crushed
2 ts Chilli powder
10 oz Chopped tinned tomatoes
1 tb Chopped fresh basil/parsley;
; peppers, sweet
2 oz Bulgar wheat
1 tb Shoyu; good quality soy
; sauce
1 tb olive oil
; potato)
6 oz Mixed vegetables; diced (eg.
; dried)
1 tb Tomato pur?e
salt and pepper ; to taste
1 8 ounces tin red kidney
1/2 pt Vegetable stock

Servings

INSTRUCTIONS

1. Heat oil and gently fry the onion and vegetables until softened. 2. Add beans, garlic and spices and fry for 2 minutes. 3. Add tomatoes, tomato pur?e, stock and bulgar wheat. Simmer, partially covered, for 15-20 minutes until the liquid has reduced and thickened. 4. Stir in the shoyu and basil. Check seasoning and serve. Serve with rice, pasta, jacket potato, a green salad and crusty bread or with guacamole and tacos

NOTES

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Nutrition

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Serving Size: 1 Serving (217g)
Recipe Makes: 4 servings

Calories: 75
Calories from Fat: 13 (17%)

Amt Per Serving		% DV

	Total Fat 1.4g	2 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 0.3g
Cholesterol 0mg		0 %
Sodium 288.4mg		10 %
Potassium 129.2mg		3 %
Total Carbohydrate 14.4g		4 %
	Dietary Fiber 0.9g	4 %
	Sugars, other 13.4g
Protein 2.4g		3 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 75

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