Summer Vegetarian Chili

4.5
(108)

Throw summer's fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.

17
17
17
17
Servings:
6
Yield:
6 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 1 cup chopped red onion

  • 5 large cloves garlic, crushed or minced

  • 2 tablespoons chili powder, or more to taste

  • 2 teaspoons ground cumin

  • 2 cups juicy chopped fresh tomatoes

  • 1 (15 ounce) can no-salt-added black beans, drained

  • 1 cup water (or red wine)

  • 1 cup chopped bell pepper (any color)

  • 1 cup chopped zucchini

  • 1 cup corn kernels

  • 1 cup chopped white or portobello mushrooms

  • 1 cup chopped fresh cilantro, packed

  • teaspoon cayenne pepper, or more to taste

  • Salt and freshly ground black pepper, to taste

Directions

  1. Heat oil in medium pot. Add onion, garlic, chili powder and cumin. Saute over medium heat until onion is soft, about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.

  2. Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese, onion, fat-free sour cream, guacamole, fresh cilantro.

Tips

Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.

Nutrition Facts (per serving)

178 Calories
6g Fat
28g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 178
% Daily Value *
Total Fat 6g 7%
Saturated Fat 1g 4%
Sodium 640mg 28%
Total Carbohydrate 28g 10%
Dietary Fiber 7g 26%
Total Sugars 5g
Protein 7g
Vitamin C 36mg 182%
Calcium 46mg 4%
Iron 2mg 11%
Potassium 665mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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