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Vegetable Chili with Mixed Beans Recipe

 

Ingredients

Servings: 4

 

2 tsp canola oil

1 large onion, chopped

1 medium red, green or yellow bell pepper, chopped

1 medium rib of celery, chopped

1 medium carrot, chopped

3 medium garlic cloves, minced

1/4 ounce dried oyster or porcini mushrooms, snipped

4 ounces button or cremini (brown) mushrooms, chopped

1/4 cup canned green chilies, rinsed and drained

1 tsp chili powder

1/2 tsp ground cumin

1/2 tsp paprika

14.5 ounces can no-salt-added diced tomatoes, undrained

1 1/2 cups low-sodium vegetable broth or water

15-ounce can no-salt-added kidney beans, rinsed and drained

8-ounce can no-salt-added tomato sauce

3 tbsp snipped fresh cilantro or Italian (flat-leaf) parsley

 

Nutrition Facts

 

Exchanges/Choices:

2 1/2 Starch

1 Vegetable

1/2 Fat

 

Calories 302

    Calories from Fat 33

Fat 4g

    Saturated Fat 0.2g

Cholesterol 0mg

Sodium 336mg

Carbohydrate 55g

    Dietary Fiber 16g

    Sugar 15g

Protein 15g

Cooking Methods

  1. Heat a large nonstick saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the onion, bell pepper, celery and carrot for 8-10 minutes, stirring frequently.
  2. Increase the heat to medium high. Stir in the garlic, dried mushrooms, and fresh mushrooms. Cook for 2-4 minutes, or until the fresh mushrooms begin to soften.
  3. Stir in the chilies, chili powder, cumin and paprika. Cook for 1 minute.
  4. Stir in the remaining ingredients except the cilantro. Bring to a boil. Reduce the heat and simmer, partially covered for 30 minutes.
  5. Stir in the cilantro and cook for 1 minute.

Fun Facts / Cooking Tips

Cumin, paprika, green chilies and chili powder season this meatless version of a favorite vegetarian dish. Try this diabetic vegetarian recipe over brown rice, barley or even couscous to soak up the wonderful liquid.

 

 

More Vegetarian Recipes

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