My Vegetable Chili - 37g Carbs, 13g Fiber
From: www.prevention.com AND Mark Bittman
Kidney beans or pinto beans are a traditional starting point, but if
you want to get creative, try chickpeas, black beans, cannellini beans,
navy beans, or even lentils.
WORK TIME: 30 MINUTES
TOTAL TIME: 1 HOUR 10 MINUTES
SERVINGS: 6
3 Tbsp olive oil
1/2 lb ground beef, pork, turkey, or chicken (optional)
1 onion, finely chopped
3 cloves garlic, minced
1 or 2 small eggplant, cubed
1 med zucchini, chopped (or use more eggplant)
2 carrots, chopped
1 cup quartered mushrooms
1/4 tsp crushed red-pepper flakes
4 cup canned kidney OR pinto beans, rinsed and drained
1 box (26 oz) chopped tomatoes (about 3 cup) (we used Pomi)
1 3/4 tsp salt
1 tsp ground cumin
1 tsp dried oregano
4 cup water or stock
1/2 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro or parsley (optional)
1. HEAT oil in large Dutch oven over medium heat. When hot, add meat,
if using. Season with salt and cook, stirring frequently, until well
browned all over, about 5 minutes. Remove meat from pan and drain off
all but 3 tablespoons of the fat. (If you're skipping meat, put oil in
pan and start recipe here.)
2. RETURN Dutch oven to stove over medium-high heat. Add onion and
garlic. Cook and stir until just softened, about 1 minute. Add eggplant,
zucchini, carrots, mushrooms, and red-pepper flakes. Cook, stirring occasionally, until vegetables begin to soften, 15 to 20 minutes,
adjusting heat so that nothing scorches.
3. ADD beans, tomatoes (with juice), salt, cumin, and oregano. Return
meat (if using) to Dutch oven. Add enough water to submerge everything.
Bring mixture to a boil, reduce heat to medium, and cook, stirring
occasionally and adding more liquid if necessary, 15 minutes. Add
black pepper, season with salt to taste, and sprinkle with cilantro,
if desired.
Servings: 6
Nutrition per Serving:
266 Calories, 8g Fat, 1g Sat Fat, 12g Protein, 37g Carbs, 13g Fiber,
943mg Sodium
