Nutrition and Eating

Recipe: Vegetarian Chili

What's wrong with eating chili during the summer months? Nothing – especially if you toss in vegetables from your backyard garden.

Becky Diener RD, of the TriHealth Fitness and Health Pavilion, found an easy recipe she loved and investigated the nutritional value so we could share it.

Ingredients:

  • 2 Tbsp extra virgin olive oil
  • 1 medium yellow onion, diced
  • 4 cloves garlic, roughly chopped
  • 1-1/2 tsp ground cumin
  • 1 tsp chili powder (can use chipotle chili powder if you want it spicy!)
  • Course ground salt and pepper
  • 1 medium zucchini, diced into 1/2-inch pieces
  • 6 oz can tomato paste
  • 1 can (15.5 oz) black beans, drained and rinsed
  • 1 can (15.5 oz) pinto beans, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes with green chilies
  • 1 can (14.5 oz) diced tomatoes
  • At least 2 cups of water

Directions:

  • In large pot, heat oil over medium-high heat.
  • Add onion and garlic; cook, stirring frequently, until onion is translucent and garlic is soft, about 4 minutes.
  • Add cumin and chili powder, season with salt and pepper and cook until spices are fragrant, about 1 minute.
  • Add zucchini and tomato paste.
  • Cook, stirring frequently, until tomato paste is deep brick red, about 3 minutes.
  • Stir in black beans, pinto beans and both cans of tomatoes. Add the 2 cups of water and bring mixture to a boil.
  • Reduce to a medium simmer and cook until zucchini is tender and liquid reduces slightly, about 20 minutes.
http://greenvalleykitchen.com/
Tags Nutrition and Eating

Last Updated: July 23, 2015