Winter Vegetable Chili
This is a very hearty Winter Vegetable Chili great for those cold winter days. Serve with a dollop of sour cream and sprinkled with cilantro.
2-3/4 teaspoon olive oil
1-1/4 pound butternut squash, peeled and cut into 3/4 inch cubes
1 carrot, diced
1/3 cup onion, chopped
2 tablespoons chili powder
2-1/4 cups canned plum tomatoes, chopped
3 ounces canned green chilies, chopped
2/3 cup vegetable stock
1-1/2 pound canned black beans, rinsed and drained
3 tablespoons non-fat sour cream
3 tablespoons cilantro, chopped (optional)
Heat half the oil in a Dutch oven or heavy pot over medium high heat. Saute squash 4 to 5 minutes, stirring occasionally, until golden. Transfer to a bowl and set aside. Heat remaining oil in same pot and saute carrots and onion 4 to 5 minutes until golden.
Add chili powder and stir 1 minute over heat. Add tomatoes and chilies with their liquids, vegetable stock and salt to taste. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 30 minutes, stirring occasionally.
Stir in black beans and squash. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 15 minutes or until squash is tender and chili thickens. Serve with a dollop of sour cream and sprinkled with cilantro.
This recipe makes 4 servings
Calories: 316; Fat: 4.7g (13 percent calories from fat); Cholesterol: 1mg; Protein: 14.7g; Carbohydrates: 59.4g; Fiber: 20.4g; Sugar: 16.6g; Sodium: 725mg
Dietary Exchanges: Vegetable: 5.0, Bread: 1.9, Fat: 0.6
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Meatless diets, when appropriately planned, can satisfy nutrient needs of infants, children, and adolescents. (Source: American Dietetic Assocation).