Veggie Chili

Veggie Chili
Recipe from Healthy Calendar Diabetic Cooking by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko

A tip from the authors: The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.

Prep time: 15 minutes
Cook time: 35 minutes

 

Ingredients:
1 tablespoon canola oil
1 medium onion, chopped
4 carrots, sliced
1 green bell pepper, chopped
1 zucchini, chopped
2 garlic cloves, minced
1 tablespoon chili powder
1, 16-ounce can kidney beans, rinsed and drained
1, 16-ounce can black beans, rinsed and drained
1, 15-ounce can tomato sauce
2, 14.5-ounce cans no-salt-added diced tomatoes in juice
Veggie Chili
Instructions:

  1. Heat oil in a large soup pot over medium-high heat.
  2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
  3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
  4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.

Serves 8; Serving Size = 1 cup

Nutrition Information
179 Calories
33 g Carbohydrate
9 g Protein
3 g Total Fat
0 g Saturated Fat
0 mg Cholesterol
492 mg Sodium
10 g Dietary Fiber

 

Info from the American Diabetes Association

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