Two Bean Summer Veggie Chili

16 30 453
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Two Bean Summer Veggie Chili
Health Rating

Ingredients


3 stalk(s) Green onion, scallion, ramp (chopped)
1 medium Yellow onion (diced)
2 medium pepper(s) Red bell pepper (diced)
2 medium Zucchini (diced)
3 medium ear Sweet yellow corn (kernels shaved off)
1 can(s) (15 oz) Red kidney beans, canned, drained (rinsed)
1 can (15oz) Black beans, canned (drained, rinsed)
1 1/2 tbsp Extra virgin olive oil (for cooking)
1 can(s) (14oz) Diced tomatoes, canned (drained, or tomatoes with green chilis)
4 cup Vegetable stock/broth
2 tsp Cumin
2 tsp Cilantro (coriander)
1 tsp Paprika
1 tsp Salt
1 tsp Hot sauce (as needed)
1/4 cup Sour cream, fat free (for serving)

Instructions


1. Prepare Green onions, Onions, Red peppers, Chayote squash or Zucchini, Corn as directed.

2. Store green and white parts of onions separately. Red peppers and squash can be combined. (Can be done up to 3 days ahead).

3. Beans - Rinse and drain.

4. Heat a >5 quart (4.73 liters) Dutch oven over medium-high heat.

5. Add cooking oil and then white parts of green onions to heated oil with some salt. Saute for ~1 minute and then add the diced onions with a pinch of salt.

6. Add in red peppers and zucchini/squash with another dash of salt.

7. Sauté for 3 more minutes and then cover with beans, tomatoes, broth, cumin, coriander, paprika, and salt.

8. Cover and bring to a boil and then simmer uncovered until vegetables are tender, ~10 to 15 minutes.

9. Add in corn and then season to taste with salt, pepper, any of the spices, and/or hot sauce.

10. Top with sour cream and chopped green onions.

Notes:

Beans

are an important source of plant-based protein and are high in fibre, making them great for digestion!


Nutrition Facts

Per Portion

Calories 453
Calories from fat 75
Calories from saturated fat 35
Total Fat 8.3 g
Saturated Fat 3.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.4 g
Monounsaturated Fat 15.0 g
Cholesterol 0
Sodium 2356 mg
Potassium 1560 mg
Total Carbohydrate 74 g
Dietary Fiber 22.7 g
Sugars 11.6 g
Protein 20.7 g

Dietary servings

Per Portion


Meat Alternative 1.3
Milk Alternative 0.3
Vegetables 6.0

Energy sources


Pygal65%457.96910837873247235.2601619299459217%292.66329517052236203.5066144575090218%332.37101967593986121.3009991024960265%17%18%CarbohydratesFatProtein
Main