Summer Vegetarian Chili Recipe

Recipesfull introduces to you: Chili Recipes. (Summer Vegetarian Chili Recipe). Throw summer's fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.

Brief

Servings: 6

Yield: 6 servings

Summer Vegetarian Chili Recipe

Ingredients

2 tablespoons extra-virgin olive oil

1 cup chopped red onion

5 large cloves garlic

crushed or minced

2 tablespoons chili powder

or more to taste

2 teaspoons ground cumin

2 cups juicy chopped fresh tomatoes

1 (15 ounce) can no-salt-added black beans

drained

1 cup water (or red wine)

1 cup chopped bell pepper (any color)

1 cup chopped zucchini

1 cup corn kernels

1 cup chopped white or portobello mushrooms

1 cup chopped fresh cilantro

packed

⅛ teaspoon cayenne pepper

or more to taste

Salt and freshly ground black pepper

to taste

Soup, Stew and Chili

Directions

Step 1

Heat oil in medium pot. Add onion garlic chili powder and cumin. Saute over medium heat until onion is soft about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.

Step 2

Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese onion fat-free sour cream guacamole fresh cilantro.

Nutritional Information

Summer Vegetarian Chili Recipe

Servings Per Recipe:6

Calories: 177.6

% Daily Value *

Protein: 7.1g 14%

Carbohydrates: 27.8g 9%

Dietary Fiber: 7.4g 30%

Sugars: 5.3g

Fat: 5.8g 9%

Saturated Fat: 0.8g 4%

Vitamin A Iu: 2242.1IU 45%

Niacin Equivalents: 2.4mg 19%

Vitamin B6: 0.3mg 22%

Vitamin C: 36.4mg 61%

Folate: 43.8mcg 11%

Calcium: 45.6mg 5%

Iron: 1.9mg 10%

Magnesium: 36.5mg 13%

Potassium: 665mg 19%

Sodium: 639.6mg 26%

Thiamin: 0.2mg 15%

Calories From Fat: 51.9

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.