Three Bean Very Veggie Chili*

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 cups red onion, peeled and chopped, about 1 medium red onion
  • 1 cup carrots, peeled and chopped, about 4 medium carrots
  • 1 cup celery, chopped, about 3 stalks
  • 1 cup red, yellow, green or orange bell pepper, seeded and chopped
  • 1 jalapeno pepper, seeded and finely chopped
  • 1 tablespoon garlic, finely chopped, 4-5 cloves
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground chipotle chili powder -more or less if you prefer
  • 1 teaspoons dried oregano or 1 tablespoon fresh finely chopped
  • 2 tablespoons tomato paste
  • 15 ounce no added salt diced tomatoes
  • 28 ounces no added salt crushed Italian tomatoes
  • 1 1/2 cups cooked kidney beans, or 1 15-oz can low-sodium, rinsed and drained
  • 1 1/2 cups cooked pinto beans, or 1 15-oz can low-sodium, rinsed and drained
  • 1 1/2 cups cooked black beans, or 1 15-oz can low-sodium, rinsed and drained
  • 1 cup zucchini, chopped, about 1 small/medium
  • Meets Cardiac Rehab and GI guidelines.
  • salt (optional) and pepper to taste

Preparation

  1. In a large soup pot warm oil over medium heat. Add onion, carrots, celery, peppers and jalapeno and cook about 6 minutes, until onions soften. Stir in garlic, cumin, coriander, chili powder and oregano, and cook until fragrant, about 1 minute. Add tomato paste and stir in with vegetables. Add diced and crushed tomatoes. Bring to a simmer and reduce to low heat. Cover and simmer for 15 minutes, stirring occasionally.
  2. Add beans and cook an additional 10 minutes. Stir in zucchini and cook another 15 minutes. Taste and adjust seasonings as desired.
  3. Serving Ideas : Serve with your favorite toppings such as chopped green onions, chopped cilantro, chopped avocado, sliced radishes and lime wedges

Categories

  • Dinner
  • Lunch
  • Soup
  • Plant-Based Protein
  • Vegetable
  • Dairy Free
  • Gluten Free
  • Vegan
  • Vegetarian
  • Cardiac Rehab
  • GI
  • MHealthy

Nutrition Information

Serving Size
1 cup
Serves
10
Calories
195.00
Total Fat (g)
4.00
Saturated Fat (g)
1.00
Sodium (mg)
42.00
Total Carbohydrates (g)
31.00
Dietary Fiber (g)
9.00
Protein (g)
9.00