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Vegetarian chili

vegetarian chili Cook up a batch of chili that’s full of flavor and brimming with nutritious veggies.

Number of servings: 4

Ingredients
2 onions (large, cut into ¼ inch pieces)
1 green bell pepper (cut into ¼ inch pieces)
3 garlic cloves
2 jalapeno chilies (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 ¼ inch pieces or 8 medium fresh tomatoes)
2 zucchini (medium, cut into ¼ inch pieces)
2 summer squash (medium, cut in to ¼ inch pieces)
1 can kidney beans (16 ounce, rinsed)
1 cup cilantro (or coriander) (chopped, fresh)
Salt and pepper (to taste, optional)

Directions

  1. In a large pot saute onions, bell pepper, garlic and jalapeno in vegetable oil over medium high heat for about 5 minutes, stirring often.
  2. Add chili powder, cumin, half of the chopped cilantro, salt and pepper, and continue cooking for another 3 minutes, stirring occasionally.
  3. Add the tomatoes, zucchini, squash, and bring mixture to a simmer.
  4. Simmer for 15 minutes, stirring occasionally.
  5. Add beans, and continue to simmer for another 5 minutes.
  6. Serve the mixture hot. Put remaining cilantro on top.

Nutritional information per serving: 300 calories; 9 g total fat; 1 g saturated fat; 0 mg cholesterol; 310 mg sodium; 44 g carbohydrates; 13 g dietary fiber; 17 g total sugars; 13 g protein.

Recipe courtesy of the U.S. Department of Agriculture, whatscooking.fns.usda.gov.