Garden Veggie and White Bean Chili
Per ServingGarden Veggie and White Bean Chili |
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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
Ingredients
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 |
1/8 | tsp. | kosher salt |
1/4 | tsp. | freshly ground black pepper |
1/4 | cup | grated reduced-fat Monterey Jack cheese |
Directions
- 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.
- 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.
- 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.