Fall Vegetable Chili video
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Fall Vegetable Chili
NOT JUST FOR VEGETARIANS – Meatless chili has the rich flavor-but not the fat-of its beefy cousin. There are also enough beans in one serving to supply a whole day’s worth of fiber, while carrots and tomatoes deliver heart-healthy antioxidants. Serve with low-fat yogurt if you like.
Total time 30 minutes
Makes 4 main-dish servings
- 1 Tbsp. olive oil
- 2 med. Carrots, peeled and cut into ½-in. pieces
- 2 med. Parsnips, peeled and cut into ½-in pieces
- 1 med. Onion, chopped
- 2 cans (15 to 19 oz. each) red kidney beans, rinsed and drained
- 4 tsp. chili powder
- 1 can (28 oz.) whole tomatoes in juice
- ¼ c. loosely packed fresh cilantro leaves, chopped
In 5-quart saucepot, heat olive oil on medium-high until hot. Add carrots, parsnips, and chopped onion, and cook 6 to 8 minutes or until all the vegetables are tender and beginning to brown, stirring occasionally.
Meanwhile, on large plate, with fork or potato masher, mash 1 cup drained beans.
Stir chili powder into vegetables in sauce-pot; cook 1 minute, stirring. Add tomatoes with their juice, whole and mashed beans, and 2 cups water: heat to boiling on high, breaking up tomatoes with side of spoon. Reduce heat to medium and cook, uncovered, 10 minutes, stirring occasionally. Stir in cilantro to serve.
Each Serving About 360 calories, 18 g protein, 65 g carbohydrate, 5 g total fat (1 g saturated), 24 g fiber, o mg cholesterol, 890 mg sodium.
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