Sunday, December 12, 2010

Easy and Healthy Vegetarian Chili

This vegetarian is easy to make and is healthy and filling too!  Below I've also included a cheat sheet with some shortcuts to make even easier.  This makes a huge pot and I say it serves 6-9 because you'll get either 6 - 1.5 cup bowls or 9 - 1 cup bowls. 
You can freeze some for later, use it in tacos or my
Veggie Chili Enchiladas - coming soon!

Serves 6-9

2tsp - canola oil
1 - small onion, diced
2-3 garlic cloves,finely chopped
1 - red bell pepper, diced
2.5 cup - vegetable broth
1 - 28oz can diced tomato w/ green chilies
1 - 15oz can black beans
1 - 15oz can white beans
1 - 15oz can kidney beans
1.5 cup - chopped fresh or frozen veggies (broccoli, carrots, cauliflower, zucchini, and corn are all good)
1tsp - cumin
1tsp - chili powder
1/2tsp - oregano
1/2tsp - cayenne (optional)

1 Tbsp (per bowl) - Reduced fat shredded cheese

1. Heat oil in large pot, add onion, garlic, and red pepper.  Cook on medium for about 5 minutes.

 2. Add the rest of the ingredients and simmer covered for about 20 minutes.

3. Serve with scallions and 1 Tbsp of cheese on each bowl.

Nutrition Info (1.5 cups): 262 Calories, 3.5g Fat, 13.5g Fiber, 15g Protein

Garlic: Substitute 2-3 tsp of jarred minced or crushed garlic.  Or 3 frozen garlic cubes (Trader Joe's and most supermarkets now carry these).

Onion and Red Pepper: Check your supermarkets salad bar for already diced onion or peppers.  Aim for 1/2 cup onion and 1 cup of peppers.

Spices: Substitute taco seasoning, start with 1 Tbsp and then add more if desired.  Also, be advised that some contain partially hydrogenated oil so you'll want to read label if that's something you avoid.  Also go for low sodium.

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