Hearty & Healthy Chunky Vegetable Chili Recipe

Chunky Vegetable Chili

YIELD Makes 8 servings

This heart-healthy chili substitutes fiber-rich beans and beta-carotene-rich vegetables for high fat meat.

INGREDIENTS

2 tablespoons vegetable oil 1 medium onion, chopped 2 stalks celery, diced 1 carrot, diced 3 cloves garlic, minced 2 cans (about 15 ounces each) Great Northern beans, rinsed and drained 1‑1/2 cups water 1 cup frozen corn 1 can (6 ounces) tomato paste 1 can (4 ounces) diced mild green chiles, undrained 1 tablespoon chili powder 2 teaspoons dried oregano 1 teaspoon salt

PREPARATION:

1. Heat oil in large skillet over medium-high heat until hot. Add onion, celery, carrot and garlic; cook 5 minutes or until vegetables are tender, stirring occasionally.
2. Stir beans, water, corn, tomato paste, chiles, chili powder, oregano and salt into skillet. Reduce heat to medium-low. Simmer 20 minutes, stirring occasionally. Garnish with cilantro, if desired.

This recipe appears in: Southwestern NUTRITIONAL INFORMATION: Sodium 753 mg Protein 10 g Fiber 3 g Carbohydrate 36 g Saturated Fat trace g Total Fat 4 g Calories from Fat 17 % Calories 210 DIETARY EXCHANGE: Fat 1 Vegetable 2 Starch 1-1/2