Garden Veggie and White Bean Chili
Per ServingGarden 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
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.
