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Vegetable Chili

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Vegetable Chili
En Español

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  • Makes: 5 Servings
  • Prep Time: 20 minutes
  • Cook Time: 50 minutes

Chunks of zucchini, sweet potatoes and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot. 

Ingredients

  • 2 tablespoons vegetable oil
  • 2 yellow onions (peeled and coarsely chopped)
  • 2 zucchini (cubed)
  • 2 sweet potatoes (cubed)
  • 3 cloves garlic (peeled and minced)
  • 2 teaspoons ground cumin
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 3 cans 16 ounce low-sodium dark red kidney beans (drained and rinsed)
  • 2 cans 14.5 ounce low-sodium diced tomatoes
  • 2 cups frozen corn (unthawed)

Directions

1.     Put the pot over medium heat and when it is hot, add the oil. Add the onions, zucchini, sweet potatoes, garlic and spices and cook, stirring from time to time, 20 minutes.

2.     Add the kidney beans and tomatoes. Stir and cook, covered, until the squash is tender, about 30 minutes.

3.     Add the corn and cook until warmed throughout.

4.     Serve right away or transfer to a container once cooled. Refrigerate up to 5 days.

Nutrition Information

Serving Size: 2 cup
Nutrients Amount
Total Calories 427
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 480 mg
Carbohydrates 78 g
Dietary Fiber 21 g
Total Sugars 18 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 196 mg
Iron 7 mg
Potassium 1643 mg
N/A - data is not available
Nutrients Amount
Total Calories 427
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 5 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 78 g
Dietary Fiber 21 g
Total Sugars 18 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 196 mg
Potassium 1643 mg
Sodium 480 mg
Copper 695 mcg
Iron 7 mg
Magnesium 154 mg
Phosphorus 441 mg
Selenium 5 mcg
Zinc 3 mg
Vitamins
Vitamin A 545 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 37 mcg
Folate 137 mcg DFE
Thiamin 1 mg
Riboflavin 1 mg
Niacin 4 mg
Choline 126 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3 1/4 cups