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Low Fat Vegetable Chili, Thick and Hearty (high fiber)
1 tablespoon olive oil
1 onion, chopped
1 carrot, thinly sliced
1 green bell pepper, chopped
8 ounces mushrooms, sliced
1 small zucchini, sliced
12 black olives, optional
4 cloves garlic, minced
28 ounces canned tomatoes with juice, chopped
2 cups nonfat tomato sauce
4 ounces green chili peppers, diagonally sliced
4 cups cooked kidney beans
or pinto, black, or adzuki beans
3 tablespoons chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
red pepper flakes, optional
ground red pepper, optional
1 tablespoon white wine vinegar
fresh cilantro, optional
nonfat sour cream, optional
Sauté the onion, carrot, green pepper, mushroom, zucchini, olives, and garlic in the oil for 20 minutes. Add the remaining ingredients, except for the vinegar and cilantro. Simmer for at least 30 minutes, stirring often. Add the vinegar and cilantro to taste. Simmer briefly. Serve garnished with the sour cream.
Makes 6 servings.
Calories 290 Fat 5 g Carbs 50 g Sodium 909 mg Fiber 5.3 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
