Veggie Chili

November 9, 2017Recipes, Soups, Vegetarian

Chili and cold weather go hand in hand. It’s the perfect dish to serve at a football game or tailgate. This veggie chili is a delicious, hearty option. Give it a try this season.

Ingredients

  • 1 Tbsp. olive or canola oil
  • 1/2 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 garlic clove, finely chopped
  • 1 jalapeño pepper, seeded, deribbed, and minced
  • 1 Tbsp. ground chili powder
  • 1½ tsp. ground cumin
  • 1½ tsp. dried oregano
  • 1 (14½-oz.) can no-salt added diced tomatoes in juice
  • 1½ Tbsp. tomato paste
  • 1 cup water
  • 2 (15-oz.) cans black beans, rinsed and drained
  • 1/2 tsp. salt
  • Fresh cilantro, chopped, for garnish
  • Chopped scallions, for garnish
  • Reduced-fat sour cream, for garnish (optional)

Directions

Heat oil in large saucepan. Add onions, sweet pepper, garlic and jalapeño pepper and cook until onion is translucent, about 5 minutes. Add chili powder, cumin, and oregano and cook, stirring, for 1 minute.

Add canned tomatoes, tomato paste and 1 cup water, then beans and salt. Bring to boil, reduce heat, and simmer, uncovered, for 30 minutes. Serve garnished with chopped cilantro, scallions and a dollop of sour cream, if desired.

Makes 4 servings (5 cups).

Per serving: 214 calories, 5 g total fat <1 g saturated fat), 35 g carbohydrate, 11 g protein, 12 g dietary fiber, 367 mg sodium.

 

Recipe from the American Institute for Cancer Research.