Quick Vegetarian Chili

Quick Vegetarian Chili

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From: Diabetic Living Magazine

By consciously choosing no-salt-added and salt-free ingredients, we've kept the sodium low in this hearty, meatless chili recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 1 teaspoon canola oil
  • 1 cup chopped onion
  • 1 cup green sweet pepper
  • 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
  • 1 (14.5 ounce) can no-salt-added diced tomatoes or stewed tomatoes
  • 1 (8 ounce) can no-salt-added tomato sauce
  • 1 cup water
  • 4½ teaspoons chili powder
  • 1 teaspoon garlic-herb salt-free seasoning blend
  • 1 teaspoon ground cumin
  • ⅛ teaspoon salt
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 cup frozen mixed vegetables
  • ¼ cup light dairy sour cream (optional)
  • Coarsely snipped fresh cilantro (optional)
  • ⅛ teaspoon chili powder (optional)

Preparation

  • Prep

  • Ready In

  1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
  2. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 209 calories; 2 g fat(0 g sat); 11 g fiber; 42 g carbohydrates; 10 g protein; 15 mcg folate; 0 mg cholesterol; 15 g sugars; 1,574 IU vitamin A; 118 mg vitamin C; 64 mg calcium; 3 mg iron; 375 mg sodium; 377 mg potassium
  • Nutrition Bonus: Vitamin C (197% daily value), Vitamin A (31% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 2 vegetable

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