Vegetarian Chili for Diabetics







Vegetarian Chili

Vegetarian Chili Ingredients

Nonstick cooking spray

1 tsp canola oil

1 cup chopped onion

1 cup chopped green sweet pepper

2 cloves garlic, minced, or 1 tsp bottle minced garlic

1 14 and 1/2 ounce can no-salt added diced tomatoes or stewed

tomatoes, undrained

1 oz. can no-salt-added tomato sauce

1 cup water

4 1/2 tsps chili powder

1 tsp garlic-herb-salt-free seasoning blend

1 tsp ground cumin

1/8 tsp salt

1 15-16 ounce can kidney beans, rinsed and drained

1 cup frozen mixed vegetables

1/4 cup light dairy sour cream (optional)

Coarsely snipped fresh cilantro (optional)

Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium high heat. Add oil; swirl to coat the bottom of the pan. Add onion, sweet pepper, and garlic to hot oil; cook for 8-10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.

Add tomatoes, tomato sauce, the water, 4 1/2 teaspoons chili powder, seasoning blend, cumin, and salt. Bring to boiling. reduce heat. Cover, simmer for 15 minutes.

Stir in kidney beans and mixed vegetables. Return to boiling, reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender.

If desired, top each serving with sour cream.

Nutrition per serving size:

209 calories

2 grams fat

0 mg cholesterol

375 mg sodium

42 grams carbs

11 grams fiber

10 grams protein

For a mozzarella pizza recipe, see this link. Mozzarella Pizza
For another vegetarian chili recipe see this link. Chunky Veggie Chili

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