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Black Bean & Vegetable Chili Recipe

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This recipe for Black Bean & Vegetable Chili, by , is from The TBayTel Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Anonymous, Consumer Markets
Added: Wednesday, August 5, 2009


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)

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.

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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