While enjoying this quick, easy and healthy chili, you won’t even miss the meat! Low in fat and high in fiber, this delicious dish can be served alone, over rice or with whole grain rolls or crackers. Add a crisp garden salad for a complete meal.
Ingredients
3 cloves garlic, minced
1 TBSP canola oil
28 oz can of diced tomatoes
1 cup water
6 oz can tomato paste
1 TBSP chili powder
1 TBSP Dijon mustard
1 tsp dried basil
1 tsp ground cumin
1 tsp dried oregano
½ tsp black pepper
15 oz can each of kidney, great northern and garbanzo beans, drained and rinsed
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup corn
Preparation:
In a large pot, over medium heat, lightly sauté garlic in oil for one to two minutes, stirring constantly. Add the next nine ingredients (tomatoes through black pepper). Bring to a boil and lower heat, simmering for 10 minutes. Add the carrots and simmer five minutes. Add the corn and zucchini and simmer 10 more minutes. Add beans and cook until heated through.
Note: Any combination of beans may be used. Other good choices are pinto, black and navy beans.
Nutrient Analysis
Servings: 10
Serving size: 1 cup
Calories per serving: 178
Protein: 9 g
Fat: 2.4 g
Carbohydrates: 30 g
Fiber: 8 g