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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.

Ingredients

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

Directions

  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

First Published: 05/25/2015
Last Reviewed: 05/25/2015

chili in a bowl
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.
vegetarian chili for two label