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Vegetable Chili Recipe
|Canola oil||2 Tablespoon|
|Onions||2 , coarsely chopped|
|Garlic||2 Clove (10 gm), finely chopped|
|Chili powder||1 Tablespoon|
|Celery stalks||2 , diced|
|Carrots||2 , diced|
|Sweet red pepper/Sweet green pepper||1 , diced|
|Diced tomatoes||16 Ounce|
|Vegetable stock||1 Cup (16 tbs)|
|Yellow squash||2 , sliced|
|Red kidney beans||1 Can (10 oz), drained, rinsed|
|Frozen corn kernels||1 Cup (16 tbs)|
|Chopped parsley||2 Tablespoon|
|Lowfat sour cream||1⁄2 Cup (8 tbs)|
Calories 1228 Calories from Fat 249
% Daily Value*
Total Fat 31 g47.5%
Saturated Fat 6.9 g34.4%
Trans Fat 0.1 g
Cholesterol 20.1 mg
Sodium 464.7 mg19.4%
Total Carbohydrates 193 g64.5%
Dietary Fiber 49.9 g199.5%
Sugars 51.9 g
Protein 62 g123.8%
Vitamin A 363.4% Vitamin C 262.8%
Calcium 34.8% Iron 74.2%
*Based on a 2000 Calorie diet
1. In a skillet, heat oil, add onions, garlic and sautÃ© until soft and slightly browned, add chili powder and cook for another 3 minutes.
2. Add in celery, carrots, sweet pepper and sautÃ© until soft.
3. Now, add in diced tomatoes, stock and bring to a boil. Add yellow squash, kidney beans, corn and simmer for about 30 minutes, stirring occasionally until tender.
4. Add parsley and serve in individual bowls topped up with sour cream.
5. Serve hot.