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Vegetarian Chili

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Vegetarian Chili
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  • Makes: 4 servings

This delicious chili packed full of veggies, beans, and spices is fast enough for a weeknight dinner. Top with cilantro for a boost of flavor.

Ingredients

  • 2 onion (large, cut into 1/4 inch pieces)
  • 1 green bell pepper (cut into 1/4 inch pieces)
  • 3 garlic clove
  • 2 jalapeno chilis (fresh, diced)
  • 2 tablespoon vegetable oil
  • 1 tablespoon chili powder
  • 1 tablespoon cumin (ground)
  • 2 can whole tomatoes, low sodium (28 ounces total - cut into 1/4 inch pieces or 8 medium fresh tomatoes)
  • 2 zucchini (medium - cut into 1/4 inch pieces)
  • 2 summer squash (medium - cut in to 1/4 inch pieces)
  • 1 can kidney beans (16 ounce, rinsed)
  • 1 cup cilantro (or coriander) (chopped, fresh)
  • salt and pepper (to taste, optional)

Directions

1. In a large pot saute onions, bell pepper, garlic, and jalapeno in oil over medium high heat for about 5 minutes - stirring often.

2. Add chili powder, cumin, half of the chopped cilantro, salt and pepper, and continue cooking for another 3 minutes, stirring occasionally.

3. Add the tomatoes, zucchini, squash, and bring mixture to a simmer.

4. Simmer for 15 minutes, stirring occasionally.

5. Add beans, and continue to simmer for another 5 minutes.

6. Serve the mixture hot. Put remaining cilantro on top.

Source: Johnson and Wales University and
Rhode Island Department of Health WIC Program, Veggin’ Out Recipe Book, page 32

Nutrition Information

Serving Size: 1/4 of recipe (703g)
Nutrients Amount
Calories 272
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 286 mg
Total Carbohydrate 42 g
Dietary Fiber 12 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 163 mg
Iron 7 mg
Potassium 1466 mg
N/A - data is not available
Nutrients Amount
Calories 272
Total Fat 9 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
a-Linolenic Acid 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 42 g
Dietary Fiber 12 g
Total Sugars 14 g
Added Sugars 0 g
Protein 12 g
Minerals
Calcium 163 mg
Potassium 1466 mg
Sodium 286 mg
Copper 524 mcg
Iron 7 mg
Magnesium 111 mg
Phosphorus 264 mg
Selenium 3 mcg
Zinc 2 mg
Vitamins
Vitamin A 85 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 99 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 45 mcg
Folate 183 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 62 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3 3/4 cups
Protein Foods
1 3/4 ounces

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