Black Bean & Vegetable Chili Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 2 tsp. olive oil
3/4 c. onion - chopped
2 garlic cloves - minced
1-2 tsp jalapeņo pepper - seeded, minced
1 red pepper - diced
2 c. mushrooms - sliced
1 zucchini - medium, diced
1 - 28oz canned tomatoes - diced, with juice*
1 T. chili powder
1 tsp. cumin - dried, ground
1 tsp. oregano - dried, ground
1 - 19oz canned black beans - drained, rinsed*
salt - to taste
1/4 parsley - fresh flat leaf, chopped
1/4 cheddar cheese - grated (optional)
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Directions: |
Directions:Heat oil in heavy large pot over medium-high heat. Add onion and garlic. Saute 3 to 4 minutes or until soft.
Add jalapeņo, red pepper, zucchini and mushrooms and saute another 5 minutes.
Add tomatoes, chili powder, cumin, oregano and black beans.
Bring to boil; reduce heat to medium-low simmer, covered, stirring occasionally for 30 minutes.
Remove cover for last 10 minutes of cooking time.
Season to taste with salt. Garnish with parsley and light cheddar cheese. |
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Personal
Notes: |
Personal
Notes: This is so good that you won't miss the meat in this chili.
I found this recipe at the Dr.'s office provided by the Heart & Stroke Foundation. So it's also healthy.
Nutritional information per serving: Calories - 250; Protein - 16 g; Fat - 5 g; Saturated Fat - 1 g; Carbohydrate - 40 g; Fibre - 13 g; Cholesterol - 3 mg; Sodium - 480 mg; Potassium - 1,223 mg.
* You can purchase "low-salt" canned tomatoes and black beans to reduce sodium even more.
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