Two Bean Summer Veggie Chili

16 30 386
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Two Bean Summer Veggie Chili
Health Highlights

Ingredients


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

Instructions


  1. Prepare green onions, yellow onions, red peppers, zucchini, and corn as directed.
  2. Separate green and white parts of green onions. Red peppers and zucchini can be combined.
  3. Rinse and drain beans
  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 yellow onions with a pinch of salt.
  6. Add in red peppers and zucchini 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, additional spices, and/or hot sauce.
  10. Top with sour cream and chopped green onion tops.

Nutrition Facts

Per Portion

Calories 386
Calories from fat 77
Calories from saturated fat 13.4
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.4 g
Monounsaturated Fat 15.0 g
Cholesterol 1.4 mg
Sodium 1962 mg
Potassium 1467 mg
Total Carbohydrate 68 g
Dietary Fiber 20.3 g
Sugars 12.9 g
Protein 19.7 g

Dietary servings

Per Portion


Meat Alternative 1.3
Milk Alternative 0.3
Vegetables 6.0

Energy sources


Pygal60%463.685988367853221.395413444300820%297.1526373379776223.9201832626857820%327.4985240985605124.6888520348972860%20%20%CarbohydratesFatProtein

Meal Type(s)

Main




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