Vegetarian Chili
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Ingredients
- 2 onions (large, cut into 1/4 inch pieces)
- 1 green bell pepper (cut into 1/4 inch pieces)
- 3 garlic cloves (chopped)
- 2 jalapeno chilis (fresh, diced)
- 2 tablespoons vegetable oil
- 1 tablespoon chili powder
- 1 tablespoon cumin (ground)
- 2 cans whole tomatoes, low sodium (28 ounces total - cut into 1/4 inch pieces or 8 medium fresh tomatoes)
- 2 zucchinis (medium - cut into 1/4 inch pieces)
- 2 summer squashes (medium - cut in to 1/4 inch pieces)
- 1 can kidney beans, low-sodium (16 ounce, rinsed)
- 1 cup cilantro (or coriander) (chopped, fresh)
- salt and pepper (to taste, optional)
Instructions
- Wash hands with soap and water.
- In a large pot sauté onions, bell pepper, garlic, and jalapeno in oil over medium-high heat for about 5 minutes, stirring often.
- Add chili powder, cumin, half of the chopped cilantro, salt, and pepper, and continue cooking for another 3 minutes, stirring occasionally.
- Add the tomatoes, zucchini, and squash. Bring mixture to a simmer.
- Simmer for 15 minutes, stirring occasionally.
- Add beans, and continue to simmer for another 5 minutes.
- Serve the mixture hot. Put remaining cilantro on top.
Nutrition
| Calories | 263 |
|---|---|
| Protein | 11 g |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 247 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 12 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Veggin’ Out Recipe Book Johnson and Wales University and Rhode Island Department of Health WIC Program