Recipes > Soups, Stews and Chili > Chili > Vegetarian > Summer Vegetarian Chili

Summer Vegetarian Chili

Summer Vegetarian Chili Recipe

Description

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.

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
  • ⅛ teaspoon cayenne pepper, or more to taste
  • Salt and freshly ground black pepper, to taste

Instructions

  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.

Add comment

Nutritional Information

Summer Vegetarian Chili

Servings Per Recipe: 6
Calories: 177.6
% Daily Value *
protein: 14 %
carbohydrates: 9 %
exchange other carbs:
dietary fiber: 30 %
sugars:
fat: 9 %
saturated fat: 4 %
cholesterol:
vitamin a iu: 45 %
niacin equivalents: 19 %
vitamin b6: 22 %
vitamin c: 61 %
folate: 11 %
calcium: 5 %
iron: 10 %
magnesium: 13 %
potassium: 19 %
sodium: 26 %
thiamin: 15 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*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.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved