|Olive oil||1 Tablespoon|
|Yellow onion||1 Large, finely chopped|
|Sweet red peppers||2 Medium, cored, seeded, and finely chopped|
|Garlic||2 Clove (10 gm), minced|
|Stalk celery||1 Medium, finely chopped|
|Chili powder||1 1⁄2 Tablespoon|
|Ground cumin||2 Teaspoon|
|Finely chopped pickled jalapeno peppers||1 Teaspoon|
|Salt||1⁄4 Teaspoon (Or To Taste)|
|Carrots||4 , peeled and sliced 1/4 inch thick (12 Ounce)|
|Mushrooms||8 Ounce, thinly sliced|
|Water||1 Cup (16 tbs)|
|Canned low sodium tomatoes with their juice||14 1⁄2 Ounce (1 Can)|
|Cooked black beans/Pinto beans||3 Cup (48 tbs)|
|Plain non-fat yogurt||1⁄2 Cup (8 tbs)|
|Minced coriander/Cilantro / parsley||2 Tablespoon|
1 ln a large heavy saucepan, heat the oil over moderately high heat until very hot but not smoking.
Add the onion, red peppers, garlic, and celery.
Saute, stirring frequently, for 7 minutes or until the onion just begins to turn golden.
2 Stir in the chili powder, cumin, jalapeho pepper, salt, carrots, mushrooms, water, and tomatoes.
Bring the liquid to a boil over high heat, then lowerthe heat, cover, and simmer for 10 minutes or until the carrots are barely tender.
Add the beans, cover, and cookfor 5 minutes or until they1 are heated through.
Uncover the saucepan and continue to cook for 10 minutes or until the liquid has thickened slightly.
Top each portion with 2 tablespoons of yogurt and a sprinkling of the cilantro.
Serving size: Complete recipe
Calories 1434 Calories from Fat 228
% Daily Value*
Total Fat 26 g40.2%
Saturated Fat 3.4 g17.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2356.1 mg98.2%
Total Carbohydrates 247 g82.5%
Dietary Fiber 83.3 g333.4%
Sugars 43.2 g
Protein 70 g140.5%
Vitamin A 1151.8% Vitamin C 625.4%
Calcium 73.1% Iron 84.1%
*Based on a 2000 Calorie diet