晚餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 2 cups

435

卡路里

20g

蛋白质

77g

碳水

脂肪

23g

膳食纤维

19g

糖

441mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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