Vegetable Chili
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By Justin Ecke
Vegetable Chili
Lighter than the classic beef chili, this rendition is rich in vegetables and heart healthy beans. Feel free to vary the beans as you like. Serves 8
Updated at: Sun, 28 Jan 2024 16:19:10 GMT
Nutrition balance score
Great
Glycemic Index
36
Low
Glycemic Load
27
High
Nutrition per serving
Calories410 kcal (21%)
Total Fat2.9 g (4%)
Carbs72.7 g (28%)
Sugars12.8 g (14%)
Protein26.1 g (52%)
Sodium640.8 mg (32%)
Fiber19.8 g (71%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
½ cupwater
2Spanish onions
coarsely chopped
4garlic cloves
finely chopped
2bell peppers
any combinations of colors, seeded and coarsely chopped
1eggplant
small, peeled, if desired, and cubed or 3 zucchini, cubed
1 tablespoondried greek oregano
1 tablespoonschili powder
2 teaspoonscrushed red pepper flakes
1 tablespoonground cumin
or more, to taste
1 teaspooncayenne pepper
optional
1 x 16 ouncecan white beans
cooked, rinsed and drained
1 x 16 ouncecan black beans
cooked, rinsed and drained
4 x 1 poundcans dark red kidney beans
rinsed and drained
1 cupdried lentils
washed and picked over for stones
2 x 20 ouncecans whole tomatoes
coarsely chopped, including juice
cilantro
Freshly chopped, or basil
Instructions
Step 1
Place the water, onions, garlic, peppers, eggplant or zucchini and spices in an 8 quart stockpot over low heat and cook until the vegetables are softened, 10- 15 minutes.
Step 2
Lower the heat to low, add the beans, lentils and tomatoes and cook, covered, for 1 - 2 hours, stirring occasionally. Cover and refrigerate at least overnight and up to five days. Or freeze in serving sizes up to two months.
Step 3
Just prior to serving, add basil or cilantro.
Notes
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