Vegetable Chili

Vegetable chili is a great source for vitamins, minerals and fiber in one delicious dish! The various vegetables offer a great source of minerals and fiber and the tomato-base provides Vitamin A and C. The beans (and also try with Impossible Meat) for a great source of fiber and protein to help make your body strong and keep you full!

Eat healthy with this chili recipe we recommend from USDA Mixing Bowl.

Ingredients

2 ½ teaspoons canola oil

½ cup fresh onion, peeled, diced

½ cup fresh green pepper, seeded, diced

½ cup canned low-sodium pinto beans, drained, rinsed

½ cup canned low-sodium kidney beans, drained, rinsed

1 cup canned low-sodium black beans, drained, rinsed

1 ½ tablespoons chili powder

1 1/3 cup canned low-sodium diced tomatoes

1 cup low-sodium chicken broth

1 dash hot sauce

¼ cup canned low-sodium tomato paste

 

Let’s Get Cooking!

Heat canola oil in a large pot over medium-high heat. Add onions and green pepper. Cook for 2-3 minutes or until tender.

Add beans and stir to coat. Add chili powder. Stir. Cook for 1 minute for flavors to blend.

Add tomatoes, chicken stock, and hot sauce. Bring to a boil. Simmer uncovered for 10 minutes.

Add tomato paste and mix well. Cook uncovered for an additional 10 minutes. Bring to a rolling boil for at least 15 seconds.  Reduce heat to low and simmer to keep warm.

 

Recipe from USDA Mixing Bowl[/vc_column_text][/vc_column][/vc_row]

Nutrition Facts:

Serving size: 3/4 cup
Servings per recipe: 6
Calories: 141 kcals
Total Fat:  4 g
Saturated Fat: 1 g
Cholesterol: 4 mg
Sodium: 159 mg
Total Carbohydrates: 21 g
Fiber: 5 g
Sugar: 3 g
Protein: 7 g

Holly White, RDN, LDN, CDE
[email protected]