Chunky Vegetable Chili
the Editors of Publications International, Ltd.
Chunky Vegetable Chili
This heart-healthy chili substitutes fiber-rich beans and beta-carotene-rich vegetables for high fat meat.
Yield
Makes 8 servings
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
- 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.
- 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
| 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 |
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