عشاءمتوسط

Vegetarian Chili

Name: Vegetarian Chili
Prep time: 20 min
Cook time: 28 min
Total time: 48 min
Yield: 4
Ingredients: 2 tablespoons vegetable oil; 2 large onions, cut into 1/4-inch pieces; 1 medium green bell pepper, cut into 1/4-inch pieces; 3 garlic cloves, chopped; 2 jalapeno chilis, diced; 1 tablespoon chili powder; 1 tablespoon ground cumin; 1 cup cilantro, chopped, divided; salt and pepper; 2 cans (14.5 ounces each) low-sodium whole tomatoes, cut into 1/4-inch pieces; 2 medium zucchini, cut into 1/4-inch pieces; 2 medium summer squash, cut in to 1/4-inch pieces; 1 can (15.5 ounces) low-sodium kidney beans, rinsed

This delicious chili packed full of veggies, beans, and spices is fast enough for a weeknight dinner. Top with cilantro for a boost of flavor.

48 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of recipe

276

سعرات حرارية

12g

بروتين

42g

كربوهيدرات

دهون

15g

ألياف

17g

سكر

225mg

صوديوم

دهون مشبعة 1 g · كوليسترول 0 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

vegetable oil
2 tablespoons · or cooking oil of choice
onions, cut into 1/4-inch pieces
2 large
green bell pepper, cut into 1/4-inch pieces
1 medium
garlic cloves, chopped
3
jalapeno chilis, diced
2
chili powder
1 tablespoon
ground cumin
1 tablespoon
cilantro, chopped, divided
1 cup
salt and pepper
to taste, optional
low-sodium whole tomatoes, cut into 1/4-inch pieces
2 cans (14.5 ounces each) · or 8 medium fresh tomatoes
zucchini, cut into 1/4-inch pieces
2 medium
summer squash, cut in to 1/4-inch pieces
2 medium
low-sodium kidney beans, rinsed
1 can (15.5 ounces)

التعليمات

1
Wash hands with soap and water.
2
Add oil to a large pot and sauté onions, bell pepper, garlic, and jalapeno over medium-high heat for about 5 minutes, stirring often.
3
Add chili powder, cumin, half of the chopped cilantro, salt, and pepper, and continue cooking for another 3 minutes, stirring occasionally.
4
Add the tomatoes, zucchini, and squash. Bring mixture to a simmer.
5
Simmer for 15 minutes, stirring occasionally.
6
Add beans, and continue to simmer for another 5 minutes.
7
Serve the mixture hot. Put remaining cilantro on top.

المصدر: USDA MyPlate Kitchen · Veggin’ Out Recipe Book Johnson and Wales University and Rhode Island Department of Health WIC Program

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