
Ingredients
2 onion (large
cut into 1/4 inch pieces)
1 green bell pepper (cut into 1/4 inch pieces)
3 garlic clove
2 jalapeno chilis (fresh
diced)
2 tablespoons vegetable oil
1 tablespoon chili powder
1 tablespoon cumin (ground)
2 cans whole tomatoes
low sodium (28 ounces total - cut into 1/4 inch pieces or 8 medium fresh tomatoes)
2 zucchini (medium - cut into 1/4 inch pieces)
2 summer squash (medium - cut in to 1/4 inch pieces)
1 can kidney beans
low-sodium (16 ounce
rinsed)
1 cup cilantro (or coriander) (chopped
fresh)
salt and pepper (to taste
optional)
Steps
Wash hands with soap and water.
In a large pot saute onions, bell pepper, garlic, and jalapeno in oil over medium high heat for about 5 minutes - stirring often.
Add chili powder, cumin, half of the chopped cilantro, salt and pepper, and continue cooking for another 3 minutes, stirring occasionally.
Add the tomatoes, zucchini, squash, and bring mixture to a simmer.
Simmer for 15 minutes, stirring occasionally.
Add beans, and continue to simmer for another 5 minutes.
Serve the mixture hot. Put remaining cilantro on top.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 263 |
Total Fat | 9 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 247 mg |
Carbohydrates | 41 g |
Dietary Fiber | 12 g |
Total Sugars | 15 g |
Added Sugars included | 0 g |
Protein | 11 g |
Vitamin D | 0 mcg |
Calcium | 170 mg |
Iron | 6 mg |
Potassium | 1435 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Vegetarian Chili. Recipe source: Johnson and Wales University and Rhode Island Department of Health WIC Program.. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.