Chunky Vegetable Chili
by the Editors of Easy Home Cooking Magazine
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Chunky Vegetable Chili
Chunky Vegetable Chili
Yield: Makes 8 servings
This heart-healthy chili substitutes fiber-rich beans and beta-carotene-rich vegetables for high fat meat.
Ingredients:
2
tablespoons vegetable oil
1
medium onion, chopped
2
stalks celery, diced
1
carrot, diced
3
cloves garlic, minced
2
cans (about 15 ounces each) Great Northern beans, rinsed and drained
1-1/2
cups water
1
cup frozen corn
1
can (6 ounces) tomato paste
1
can (4 ounces) diced mild green chiles, undrained
1
tablespoon chili powder
2
teaspoons dried oregano
1
teaspoon salt
Preparation:
1.
Heat oil in large skillet over medium-high heat until hot. Add onion, celery, carrot and garlic; cook 5 minutes or until vegetables are tender, stirring occasionally.
2.
Stir beans, water, corn, tomato paste, chiles, chili powder, oregano and salt into skillet. Reduce heat to medium-low. Simmer 20 minutes, stirring occasionally. Garnish with cilantro, if desired.
Nutritional Information:
| Serving Size: | |
| Sodium | 753 mg |
| Protein | 10 g |
| Fiber | 3 g |
| Carbohydrate | 36 g |
| Saturated Fat | trace g |
| Total Fat | 4 g |
| Calories from Fat | 17 % |
| Calories | 210 |
Dietary Exchange:
| Fat | 1 |
| Vegetable | 2 |
| Starch | 1-1/2 |
This recipe appears in: Southwestern