Vegetable Chili Recipe

Summary

Preparation Time20 MinCooking Time40 Min
Ready In1 Hr 0 MinDifficulty LevelEasy
Health IndexHealthyServings2
CuisineCourse
MethodDish
SpecialityMain Ingredient
Interest Group

Ingredients

 Canola oil2 Tablespoon
 Onions2 , coarsely chopped
 Garlic2 Clove (10 gm), finely chopped
 Chili powder1 Tablespoon
 Celery stalks2 , diced
 Carrots2 , diced
 Sweet red pepper/Sweet green pepper1 , diced
 Diced tomatoes16 Ounce
 Vegetable stock1 Cup (16 tbs)
 Yellow squash2 , sliced
 Red kidney beans1 Can (10 oz), drained, rinsed
 Frozen corn kernels1 Cup (16 tbs)
 Chopped parsley2 Tablespoon
 Lowfat sour cream1⁄2 Cup (8 tbs)

Nutrition Facts

Serving size

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

Directions

MAKING
1. In a skillet, heat oil, add onions, garlic and sauté until soft and slightly browned, add chili powder and cook for another 3 minutes.
2. Add in celery, carrots, sweet pepper and sauté 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.

SERVING
4. Add parsley and serve in individual bowls topped up with sour cream.
5. Serve hot.
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