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Vegetarian chili

April 20, 2019

Recipe

This meatless chili gets its kick from Fresno peppers. If you can't find them, jalapeno peppers are a good substitute.

Serves 8

If you can't find Fresno peppers, you can use jalapeno peppers instead.

In a stockpot over low heat, cook onion, celery, bell pepper and garlic in 2 tablespoons of water until onions become translucent, about 10 minutes.

Add the remaining ingredients. Cover and simmer for 1-2 hours, stirring occasionally. If chili becomes too thick, thin with a little water.

2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves garlic, minced
2 tablespoons water
2 Fresno peppers, diced
2 quarts crushed tomatoes (no salt added)
2 cups cooked pinto beans (no salt added; if canned, rinse under water)
2 tablespoons ground cumin
1 tablespoon chipotle pepper (or smoked paprika)
1 tablespoon ground black pepper
1 tablespoon balsamic vinegar
1 tablespoon dried oregano

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1/2 Meat and meat substitutes Milk and milk products 3 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 161 Calories 31 g Total carbohydrate 0 mg Cholesterol 10 g Dietary fiber 1 g Monounsaturated fat Potassium 7 g Protein Trace Saturated fat About 2 cups Serving size 116 mg Sodium 1 g Total fat