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Vegetarian Chili

Vegetarian Chili

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Rated: 2
  • Makes: 4 servings
  • Prep 15 mins
  • Cook 35 mins
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 42

Ingredients

  • Nonstick cooking spray
  • 1 teaspoon canola oil
  • 1 cup chopped onion
  • 1 cup chopped green sweet pepper
  • 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
  • 1 14 1/2 - ounce can no-salt-added diced tomatoes or stewed tomatoes
  • 1 8 - ounce can no-salt-added tomato sauce
  • 1 cup water
  • 4 1/2 teaspoons chili powder
  • 1 teaspoon garlic-herb salt-free seasoning blend
  • 1 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1 15 - 16 - ounce can kidney beans, rinsed and drained
  • 1 cup frozen mixed vegetables
  • 1/4 cup light dairy sour cream (optional)
  • Coarsely snipped fresh cilantro (optional)
  • 1/8 teaspoon chili powder (optional)

Directions

  1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
  2. Add undrained diced tomatoes, tomato sauce, the water, the 4 1/2 teaspoons the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the 1/8 teaspoon chili powder. Makes 4 (1 1/2-cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 209 cal., 2 g total fat 375 mg sodium, 42 g carb. (11 g fiber), 10 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Starch (d.e): 2