Diabetes Forecast

Garden Veggie and White Bean Chili

Per Serving

Garden Veggie and White Bean Chili

Makes: 6 servings
Serving Size: 1 cup
Calories 190
Fat 4 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 29 g
Fiber 11 g
Sugars 4 g
Cholesterol 5 mg
Sodium 575 mg
Potassium 645 mg
Protein 10 g
Phosphorus 185 mg
Choices: Starch 1.5, Vegetable 1, Lean Meat 1
  • Makes: 6 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 35 minutes


1 Tbsp. olive oil
1 cup chopped onions (about 1 onion)
1 cup diced carrots
2/3 cup diced zucchini
2/3 cup coarsely chopped cauliflower
2 garlic cloves, minced
2 tsp. ground cumin
1 1/2 tsp. dried oregano
1 tsp. chili powder, hot or mild
1 tsp. ground coriander
1/8 tsp. ground cloves
1/4 tsp. cayenne pepper
2 cans (15 oz. each) navy beans, drained and rinsed
1 can (4 oz.) diced green chilies
3 cups low-fat, reduced-sodium chicken or vegetable broth
1/8tsp.kosher salt
1/4tsp.freshly ground black pepper
1/4cupgrated reduced-fat Monterey Jack cheese


  1. In a stockpot, heat the oil over medium-high heat. Add the onions and sauté for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and sauté for 5 minutes.
  2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and sauté for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
  3. Remove the pan from the heat, and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.

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