Monday, October 1, 2012

Vegetarian Chili

I thought I would mix things up from our usual turkey chili and turned it vegetarian!

Cooking Spray
2 medium onions chopped
1 medium red bell pepper, cut into 1/2 inch dice
6 medium garlic cloves minced
1 box frozen corn
6 portobello mushroom caps, gills scraped and diced
1 zucchini, diced
1/4 c. chili powder
1 T. ground cumin
2 tsp. ground coriander
1.5 tsp. red pepper flakes
1 tsp. dried oregano
3/4 tsp. cayenne pepper
2 (15 oz) cans black beans, drained and rinsed
1 (28 oz) can diced tomatoes
1 (28 oz) can tomato puree

Heat the cooking spray in a large pot or dutch oven. Over medium heat, add the onions, peppers and garlic. Cook for about 3 minutes, until they begin to soften. Add the zucchini, mushrooms and frozen corn until cooked through.  Then add the chili powder, cumin, red pepper flakes, oregano, cayenne pepper, and coriander. Cook until the veggies are softened and beginning to brown, about 7 minutes or so. 

Add the beans, tomatoes with juice, and tomato puree. Bring to a boil then reduce the heat and simmer 1 hour, covered, stirring occasionally. Remove the lid and continue to simmer for another hour, stirring occasionally.

Every cup (my recipe makes 13 cups) is only 143 calories, 0.6 g fat, 6.0 g dietary fiber, 6.4 g sugars, and 7.5 g protein.

1 comment:

  1. Let's hear it for the vegetarians in the group :) WOOT :)