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NO CHOP: Veggie Stew
NO CHOP: Black Bean Chili
No Chop: Veggie Stew

Book: On Target with CoachBJ (to be published in Version2)
Serves: 6
This complete meal can be put on the table in 30 minutes - from start to finish!! And check out the nutrition facts!

5 cups or more as needed, homemade vegetable stock
2/3 cup dried black rice rinsed, (do not precook)
2/3 cup green or brown lentils dried rinsed, (do not precook)
1 (16-ounce) package frozen stew vegetables
3 tablespoons dried minced onion
2 tablespoons Worcestershire sauce, lo sodium
1 tablespoon dried basil
1 tablespoon celery flakes
2 teaspoons garlic minced
1 teaspoon black pepper
1/4 teaspoon liquid smoke

NO CHOP: VEGGIE STEW
Here's a no chop, quickie 30-minute meal!
Place all ingredients in the pressure cooker. Bring the pressure up to medium, cook for 4 minutes. Then take cooker off hot burner and let rest for 10 minutes. If needed, quick release. Great served over greens.
NUTRITION FACTS
Amount per Serving
Calories 216 Calories From Fat9
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 101mg
Total Carbohydrate 38g
Dietary Fiber 11g
Sugars 4g
Protein 10g
Vitamin A 78% Vitamin C 18%
Calcium 4% Iron 13%




No Chop: Black Bean Chili
Book: On Target with CoachBJ (to be published in Version2)
Serves: 8
From start to finish, have this spicy hot chili on the table in less than 30 minutes. (Note: Adjust chili powder or hot sauce to reduce or increase the heat.)

3 cups homemade vegetable stock
1 1/2 cups frozen onions and peppers
1 cup frozen carrots
1/2 cup dried corn
1/2 cup parsley
1 tablespoon celery flakes
1 leaf bay leaf
1 (28-ounce) can Italian plum tomato, no added salt
2 tablespoons tomato paste
1/2 -1 tablespoon hot pepper sauce or to taste
1/2 -1 tablespoon curry chili powder or to taste
2 teaspoons garlic minced
2 (14-ounce) cans black beans, no added salt
1/2 tablespoon lime juice
NO CHOP: BLACK BEAN CHILI

Place all ingredients, except pre-cooked black beans, into pressure cooker (no need to thaw frozen veggies). Pressure cook on medium pressure for 4 minutes. Move pressure cooker off the hot burner and let rest for 10 minutes, then quick release. Add black beans, stir, heat if needed.
NUTRITION FACTS
Amount per Serving
Calories 181Calories From Fat3

Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 101mg
Total Carbohydrate 28g
Dietary Fiber 9g
Sugars 6g
Protein 8g
Vitamin A 58% Vitamin C 38%
Calcium 10% Iron 10%

Home About Me and You Why plant based? The kitchen Nutrition facts Info form Recipes Videos eCooksbooks by Coach BJ

  COACH BJ Reed
Piecemaking LLC
580 Governor's Court
Chambersburg, PA 17201
e-mail Coach BJ or Tom
717.446.0594
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