Guide to Upper Wensleydale in the Yorkshire Dales

1Tb + 1 tsp vegetable oil
2 carrots, shredded
0.5 cup of sliced celery
0.5 cup of chopped green pepper
0.5 cup of chopped onion
1 clove garlic, minced

Cook vegetables until tender and add the following ingredients:

2 cups of canned whole tomatoes, chopped
2 cups fresh mushrooms, sliced
2 cups tomato sauce
6 oz cooked chickpeas
6 oz cooked red kidney beans
1.5 tsp chili powder
1.5 tsp cumin
0.5 tsp salt
0.25 tsp pepper

Bring to boil and simmer for 30 minutes. Add the following before serving:

2 oz Monterey Hack Cheese

Makes 4 servings, each:

1 fat
3.5 vegetables
1.5 bread or protein
0.5 oz hard cheese (protein)
25 optional calories.