vegetable_chili_bowl-400×265

  • Prep Time:20 min

  • Cook Time: 25 mins

  • Serving Size: 3/4 cup

  • Serves: 6

Ingredients

2 1/2 teaspoons canola oil
1/2 cup onion, peeled, diced
1/2 cup green bell pepper, diced
1/2 cup canned low sodium pinto beans, drained, rinsed
1/2 cup canned low sodium kidney beans, drained, rinsed
1 cup canned low sodium black beans, drained, rinsed
1 1/2 tablespoons chili powder
1 1/3 cups canned low sodium diced tomatoes
1 cup reduced sodium chicken broth
1 dash hot sauce
1/4 cup canned low sodium tomato paste
18 (3 oz.) baked tortilla chips
1/4 cup reduced fat shredded cheddar cheese
1/4 cup mozzarella cheese, low moisture, part skim

Steps

  1. Rinse all produce under running water.
  2. Heat canola oil in a large pot over medium-high heat. Add onions and green peppers. Cook for 2-3 minutes or until tender. Add beans and stir to coat. Add chili powder. Stir. Cook for 1 minute.
  3. Add tomatoes, chicken broth, and hot sauce. Bring to a boil. Simmer uncovered for 10 minutes. Add tomato paste and mix well. Cook uncovered for an additional 10 minutes. Bring to a rolling boil for at least 15 seconds. Reduce heat to low and simmer to keep warm.
  4. Combine cheddar and mozzarella cheeses. Place 3/4 cup chili in a bowl. Top with 3 chips and about 1 tbsp of cheese blend. Serve hot.

Nutrition Facts
Serving Size 3/4 cup (181g) 6 servings per container
Amount per serving
Calories 160
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 290mg 13%
Total Carbohydrate 22g 8%
Dietary Fiber 7g 25%
Total Sugars 4g
Includes 0g Added Sugars 0%
Protein 7g
Vitamin D 0mcg 0%
Calcium 131mg 10%
Iron 2mg 10%
Potassium 484mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin C: 22% Daily Value

*Adapted from a Healthy Kids Cookbook for Homes recipe

UF/IFAS Extension Family Nutrition Program. UF/IFAS Extension Family Nutrition Program Website. Vegetable Chili Bowl. Recipe source: *Adapted from a Healthy Kids Cookbook for Homes recipe. Available at familynutritionprogram.org. Access date: 09-05-2024.