夕食普通

Vegetable Chili

Name: Vegetable Chili
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 5
Ingredients: 2 tablespoons vegetable oil; 2 yellow onions, peeled and coarsely chopped; 2 zucchinis, cubed; 2 sweet potatoes, cubed; 3 cloves garlic, minced; 2 teaspoons ground cumin; 2 tablespoons chili powder; 2 teaspoons dried oregano; 3 16-ounce cans low-sodium dark red kidney beans, drained and rinsed; 2 14.5-ounce cans no salt added diced tomatoes; 2 cups frozen corn

Chunks of zucchini, sweet potatoes, and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot.

1 h 10 min5 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 2 cups

435

カロリー

20g

タンパク質

77g

炭水化物

脂質

23g

食物繊維

19g

糖類

441mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

vegetable oil
2 tablespoons
yellow onions, peeled and coarsely chopped
2
zucchinis, cubed
2
sweet potatoes, cubed
2
garlic, minced
3 cloves
ground cumin
2 teaspoons
chili powder
2 tablespoons
dried oregano
2 teaspoons
16-ounce cans low-sodium dark red kidney beans, drained and rinsed
3
14.5-ounce cans no salt added diced tomatoes
2
frozen corn
2 cups

作り方

1
Put the pot over medium heat and when it is hot, add the oil. Add the onions, zucchini, sweet potatoes, garlic, and spices and cook, stirring from time to time, for 20 minutes.
2
Add the kidney beans and tomatoes. Stir and cook, covered, until the squash is tender, about 30 minutes.
3
Add the corn and cook until warmed throughout.
4
Serve right away or transfer to a container once cooled. Refrigerate up to 5 days.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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