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less money, healthier dinners Black Bean and Pumpkin


Chili with Toasted Pepitas Serves 6 | Gluten Free, Veggie Cost per serving: $4


Economical canned pumpkin, tomatoes, and beans combine to make a creamy base for this Caribbean-inspired chili.


1 tablespoon olive oil 1 small yellow onion, chopped 4 cloves garlic, chopped 2 teaspoons ground cumin


1 (15-ounce) can diced tomatoes, in juice 1 cup low-sodium vegetable broth 1 (15-ounce) can pumpkin purée 1 teaspoon chili powder, or to taste


1 small chipotle chile en adobo (from a can), seeds removed, finely minced 1 teaspoon dried oregano


2 (15-ounce) cans low-sodium black beans, rinsed and drained ½ cup pumpkin seeds ¼ cup chopped fresh cilantro leaves 1 avocado, cubed


6 tablespoons low-fat sour cream or plain Greek yogurt


Cost per serving:


$4


Black Bean and Pumpkin Chili with Toasted Pepitas


1. Heat oil in a medium saucepan over medium heat and sauté onion until lightly browned, 6–10 minutes. Add garlic and cumin; cook for 30 seconds, stirring. Stir in tomatoes with juices, broth, and pumpkin; mix until smooth. Add chili powder, chipotle, oregano, and beans. Bring to a boil, reduce heat, and simmer, partly covered, for 15–18 minutes, until beans are soft and chili is thickened. Season with salt and pepper. 2. While chili cooks, heat a small skillet over medium-low and toast pumpkin seeds until they begin to brown and pop, 3–5 minutes, shaking pan frequently. 3. Serve chili hot, topped with pumpkin seeds, cilantro, avocado, and sour cream or yogurt. ➻


PER SERVING: 378 cal, 13g fat (6g mono, 4g poly, 3g sat), 4mg chol, 18g protein, 50g carb, 18g fiber, 87mg sodium


SCREAMIN’ DEALS: 12 FAST, LOW-COST, HEALTHY FOODS


Canned pumpkin. Rich in beta-carotene, it adds creamy texture but no fat to sauces and baked goods—for little money. Canned tomatoes. Available year-round, they’re a thrifty way to add nutrition and flavor. Eggs. At around 50 cents per serving, they’re cheap, cheap. Frozen broccoli. Packed with nutrition, pennies per serving. Frozen chopped kale. Perfect for last-minute additions to meals. Frozen shrimp. Choose smaller varieties for more savings. Lentils. A fast, high-fiber protein source.


52 deliciousliving | march 2012


Orzo. Faster than rice, more interesting than pasta. Whole-grain versions are a great alternative side dish. Quinoa. Finished in 15 minutes, it’s a quick, higher-protein grain for side dishes and salads. Sardines. Packed with omega-3 fats, they’re more affordable than salmon—with no cooking required. Tempeh. An economical, versatile vegetarian protein with a heartier texture than tofu. Tofu. At less than 50 cents a serving, a frugal protein choice.


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