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Vegetarian Chili

Prep time:  15-20 minutes

Cook time: About 30 minutes

Recipe makes: 9 servings

What you need:

  • 2 tablespoons olive oil
  • 1 onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1/2 cup chopped red bell pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • Hot pepper sauce or red pepper flakes to taste (optional)
  • 1 can unsalted ("sodium free") crushed or diced tomatoes
  • 2 cans (about 14 ounces each) red kidney beans, drained and rinsed
  • 1 cup frozen corn kernels
  • Salt substitute and pepper

Equipment and supplies:

  • Measuring cups and spoons
  • Knife and cutting board
  • Large cooking pot

What to do:

  1. Heat the oil in a large cooking pot. Add the onion and garlic. Cook for 2 minutes.
  2. Add the carrot, celery, and red bell pepper. Cook until just tender, stirring occasionally.
  3. Stir in the cumin, chili powder, and hot pepper sauce or flakes (if using). Add the tomatoes with their juice and stir to mix. Bring to a boil, then reduce the heat and simmer for 15 to 20 minutes.
  4. Add the beans along with the corn. Continue simmering until the beans and corn are heated through.
  5. Season to taste with salt and pepper and serve.

Nutritional analysis (per serving):

  • 180 calories
  • 9g protein
  • 4g fat
  • 1g sat. fat
  • 28g carbohydrate
  • 8g fiber
  • 0mg cholesterol
  • 210mg sodium
  • 4g sugars

Serves: 9

Serving size: 1 cup

Reviewed by: Meredith Parkinson, RD, LDN
Date Reviewed: 04-11-2015