Vegetable Chili Bowl

Prep:15minCook:20min

I purchased/own this cookbook written by Dr. Jennie Brand-Miller, Kaye Foster-Powell, and Joanna McMillan-Price and published by Marlowe & Company, NY.

Updated at: Fri, 01 Sep 2023 16:46:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories357 kcal (18%)

Total Fat11 g (16%)

Carbs53.1 g (20%)

Sugars17.3 g (19%)

Protein15.4 g (31%)

Sodium753.6 mg (38%)

Fiber14 g (50%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 tablespoonsolive oil

halved, seeded, and cut into squares

2zucchini

cut into squares

1 tablespoonchili powder

to taste

1 tablespoonground cumin

2 x 14 ozcan peeled tomatoes

roughly chopped, juice reserved

1 x 15.5 ozcan red kidney beans

drained and rinsed

1 x 15 ozcan chickpeas

rinsed and drained

¼ teaspoonsalt

freshly ground pepper

½ cupflat-leaf parsley

chopped

½ cupcilantro leaves

chopped

2 tablespoonslemon juice

Instructions

Step 1

Heat the oil in a 4-quart Dutch oven over medium heat. Add the onions, garlic and peppers and cook for 5 minutes, then add zucchini and cook for 3 minutes.

Step 2

Add the chili powder and cumin and stir for a minute to combine, then add the chopped tomatoes with their juice, the drained kidney beans and chickpeas. Season with salt and plenty of pepper. Cook and cover over low heat for 8-10 minutes, or until zucchini is tender. Stir in the parley, cilantro and lemon juice.

Step 3

If preferred, you may serve this wit separate bowls of grated cheddar cheese and yogurt for everyone to help themselves, plus some crusty low GI bread, such as sourdough, to mop up the juices.