저녁보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 2 cups

435

칼로리

20g

단백질

77g

탄수화물

지방

23g

식이섬유

19g

당류

441mg

나트륨

포화지방 1 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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