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Vegetarian chili for two

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    Vegetarian chili for two Heart Smart Gluten Free Low Sodium

    This hearty soup uses three kinds of beans to provide your body with fiber and lean protein - both of which help you to feel full and satisfied.


    2 teaspoons canola oil
    1/4 cup diced onion
    2 garlic cloves, minced
    1/2 cup diced sweet green peppers
    1/4 cup diced celery
    1/3 cup sliced mushrooms
    1/3 cup canned no-salt-added diced tomatoes
    1 cup low-sodium tomato juice
    1/3 cup canned low-sodium dark red kidney beans, rinsed and drained
    1/2 cup canned low-sodium black beans, rinsed and drained
    1/2 cup canned butter beans, rinsed and drained
    1/2 tablespoon chili powder
    1/2 teaspoon cumin
    1/4 teaspoon turmeric


    1. In a medium saucepan, heat oil over medium heat. Add onion and garlic. Cook for 2 to 3 minutes, until onions are translucent. Stir in green peppers, celery and mushrooms. Sauté for 3 to 4 minutes.
    2. Stir in tomatoes, tomato juice, beans, chili powder, cumin and turmeric. Bring to a boil, then reduce heat to low-medium. Cover and simmer for 15 to 18 minutes, stirring occasionally.
    3. Serve warm.

    Makes 2 servings

    Carb choices per serving: 2 1/2


    Toss the remaining beans and tomatoes with a bit of Italian dressing to make a three-bean salad. Enjoy it as a healthy snack between meals or a side dish with tomorrow’s lunch.

    Nutrition Facts