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Vegetable and Bean Chili

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Vegetable and Bean Chili
  • Prep Time 40 min
  • Total Time 40 min
  • Servings 6
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Savor a hearty vegetarian chili packed with veggies and beans and just the right amount of spice.

Ingredients

1
tablespoon olive or vegetable oil
2
medium onions, coarsely chopped (1 cup)
2
teaspoons finely chopped garlic
2
cups frozen corn
1
bag (1 lb) frozen broccoli, carrots and cauliflower
1
can (19 oz) Progresso™ red kidney beans, drained, rinsed
1
can (15 oz) Progresso™ chickpeas (garbanzo beans), drained, rinsed
2
cans (14.5 oz each) diced tomatoes with green chiles, undrained
1
can (8 oz) tomato sauce
2
tablespoons chili powder
3
teaspoons ground cumin
3/4
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)

Directions

  • 1 In 4 1/2- to 5-quart Dutch oven, heat oil over medium-high heat. Add onions and garlic; cook 4 to 5 minutes, stirring frequently, until onions are softened.
  • 2 Stir in remaining ingredients. Heat to boiling. Reduce heat to medium-low. Cover; cook 15 to 20 minutes, stirring occasionally, until chili is hot and vegetables are crisp-tender.
Tips  

Keep a variety of canned beans on your kitchen shelf and a mix of frozen vegetables in the freezer. Then when the question, "What's for dinner?" is asked, this hearty chili is the less-than-an-hour answer.

For a chill-chasing meal, serve this zesty chili with cornbread and a crisp green salad.

Any combination of your favorite vegetables or canned beans will work well in this recipe. Try canned black beans, black-eyed peas or butter beans.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
50
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1/2g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
940mg
39%
Potassium
1290mg
37%
Total Carbohydrate
61g
20%
(
Dietary Fiber
16g
64%
,
Sugars
12g
)
Protein
18g
Daily Value*:
Vitamin A
60%
60%
Vitamin C
35%
35%
Calcium
15%
15%
Iron
35%
35%
Exchanges:
3 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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