Recipe for Fantastic Vegetarian Chili

This chili is satisfying, delicious, and as mild or spicy as you want it. It’s high-fiber and low-fat, and there’s no need for fatty beef. You can use just beans for the main protein source or add vegetable protein or lean ground turkey instead of fatty beef. Use plenty of tomatoes and your favorite vegetables to make it your own. You can also add corn if you like.

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The recipe is simple. Just chop a few vegetables and open some cans of beans and tomatoes. Add spices, and let it cook. Add any additional vegetables as desired, such as zucchini or cabbage. Serve it with low-fat shredded jack or cheddar cheese, freshly chopped parsley, avocado slices, or low-fat sour cream.

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It tastes better the next day and it freezes well, so it makes sense to make a batch on the weekend or whenever you have a bit of time to prepare food. It can be a stand-alone meal, or you can serve it with a piece of whole grain toast, a small baked potato, or some fruit. It’s also great for serving company or bringing to potlucks.

Recipe for Fantastic Vegetarian Chili

Makes 8 servings

Ingredients:

• 1 tablespoon of olive oil
• 2 cloves of garlic, peeled and minced
• 1 onion, diced
• 4 stalks of celery, thinly sliced
• 2 red or green bell peppers
• 2 cans of stewed tomatoes (with Mexican or chili seasoning, if desired)
• 3 low-sodium cans of beans of your choice (such as garbanzo, pinto, black, or navy)
• Peeled, seeded, and diced jalapeno (optional)
• 2 teaspoons of chili powder
• 1 teaspoon of cumin
• ½ teaspoon of oregano
• salt and pepper to taste.

Directions:

1. Cook the garlic and fresh vegetables in a large pot with the olive oil. Add the canned tomatoes, beans, and spices. 
2. Bring to a boil and simmer for half an hour. 
3. Serve it or let it sit before refrigerating or freezing it. 

Nutrition information per serving: calories: 180 kcal; total fat: 4 g; total carbohydrates: 30 g; sugar: 6 g; fiber: 9 g; protein: 7 g; sodium: 350 mg; cholesterol: 0 mg

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Reviewed by Heather Tonkins, Lark Health Coach