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Nutrition information
Serving: 1 1/2 cups (330 grams)
Servings per recipe: 6
Calories: 183 (20 from fat)
Cholesterol: 0 milligram
Fat: 2 grams (0 saturated fat, 0 trans fats)
Protein: 9 grams
Sodium: 68 milligrams 
Total carbohydrate: 37 grams (9 fiber, 10 sugars)


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Vegetarian chili

Enjoy this hearty, low-fat, one-pot meal.

Ingredients

1 teaspoon of olive or vegetable oil
2 medium onions, chopped
3 large cloves of garlic, minced
1 green pepper, chopped
1 fresh jalapeño pepper, finely chopped or 2 tablespoons chopped canned hot peppers (jalapeño or green chilies)
1 28-ounce can low-sodium tomatoes, drained, chopped
1 15-ounce can of salt free tomato puree
1/2 teaspoon ground coriander
1/4 teaspoon whole cloves or generous pinch ground cloves
1/4 teaspoon allspice berries or generous pinch ground allspice
2 teaspoons oregano
2 tablespoons brown sugar
2 tablespoons chili powder
2 tablespoons ground cumin
2 cups cooked kidney or pinto beans (You can also use canned kidney or pinto beans, rinsed and drained, but that will increase the amount of sodium in the recipe.*)

Directions

  1. In a large, heavy saucepan, heat the oil and sauté onions, garlic, jalapeño and green pepper until soft.
  2. Add the tomatoes (and purée), coriander, cloves, allspice, oregano, brown sugar, chili powder, cumin, and beans.
  3. Bring the chili to a boil. Reduce the heat. Cover the pan. Simmer the chili for 30 minutes, stirring occasionally.

You can adjust the spices to suit your taste. If you don’t like the heat, go easy on the jalapeño peppers. The same goes for garlic. A few cloves give moderate garlic flavor, so add more if you love the taste of garlic.


Serving suggestions

Try serving the dish over 1 cup brown or white rice*. The beans and rice combine into a good source of protein. There's also plenty of fiber (Brown rice has more).

Serve with a green salad*.

If you'd like to make the meal seem even more casual than it already is, you may want to add some toasted tortilla chips* for dipping into the chili.

* Option not included in nutrition facts.












 

Source: Jane Brody's Good Food Book, Bantam Books, New York, NY, 1985; Your Health eMagazine, Feb./March 2000

First published: 02/01/2000
Last updated: 03/04/2011

Reviewed by: Allina Health's Patient Education Department