Vegetable Chili
Beans, tomatoes, squash, corn and sweet potato in a thick chili — 17.9 g of protein and 19.6 g of fibre, no meat.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Vegetable chili: kidney beans, diced tomatoes, zucchini, corn and sweet potato simmered with onion, garlic, cumin, chili powder and oregano. A two-cup serving is about 402 calories with 18 g protein and nearly 20 g fibre, most of it from the beans and sweet potato.
Bloom the spices in the oil with the onion and garlic for a minute before the liquids go in; it makes the difference between dusty and deep. Add the sweet potato early so it softens, and the zucchini and corn in the last ten minutes so they keep their shape.
Chili improves overnight. It keeps four days in the fridge and freezes well, so make the full pot even for one. Top with plain yogurt, avocado or a little cheese.
Ingredients
- Beans (Kidney, Canned)2/3 cup low-sodium dark red kidney beans, drained and rinsed (171 g)
- Tomatoes (Canned)2/3 cup no salt added diced tomatoes (164 g)
- Squash (Summer)2/3 cup zucchini, cubed (83 g)
- Corn1/3 cup frozen corn (46 g)
- Sweet Potatoes1/3 cup sweet potato, cubed (44 g)
- Onions (Yellow)1/4 cup yellow onion, coarsely chopped (40 g)
- Soybean Oil1 1/4 teaspoons vegetable oil (5.6 g)
- Garlic1/2 clove garlic, minced
- Ground cumin1/2 teaspoon
- Chili powder1 1/4 teaspoons
- Dried oregano1/2 teaspoon
- Cook the spices in the oil with the onion for a minute before adding tomatoes.
- Add the sweet potato first and the zucchini and corn last.
- Simmer uncovered for the last ten minutes if it is thinner than you like.
- Keeps four days refrigerated or three months frozen; tastes better the next day.
- Contains: no major allergens listed.
- For more heat, add a diced jalapeño with the onion; for a smoky note, a pinch of smoked paprika.
Method
- Wash your hands and all surfaces before you start.
- Heat the oil in a pot over medium heat. Add the onion and cook about 5 minutes, until soft.
- Add the zucchini, sweet potato and garlic and cook 5 more minutes, stirring.
- Stir in the cumin, chili powder and oregano and cook 1 minute, until fragrant.
- Add the kidney beans and the tomatoes with their juice. Bring to a simmer.
- Cover and simmer about 25 minutes, until the sweet potato is tender.
- Stir in the corn and heat through, about 5 minutes.
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