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Veggie Chili

See this Recipe in a Meal

The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.

Prep Time: 15 minutes

Nutritional Facts

Serving Size: 1 Cup

  • Calories 179
  • Carbohydrates 33 g
  • Protein 9 g
  • Fat 3 g
  • Saturated Fat 0 g
  • Dietary Fiber 10 g
  • Cholesterol 0 mg
  • Sodium 492 mg

This Recipe Serves 8

Ingredients

1 tablespoon canola oil
1 medium onion, chopped
4 carrots, sliced
1 green bell pepper, chopped
1 zucchini, chopped
2 garlic cloves, minced
1 tablespoon chili powder
1, 16-ounce can kidney beans, rinsed and drained
1, 16-ounce can black beans, rinsed and drained
1, 15-ounce can tomato sauce
2, 14.5-ounce cans no-salt-added diced tomatoes in juice

Instructions

  1. Heat oil in a large soup pot over medium-high heat.
  2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
  3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
  4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.

From Healthy Calendar Diabetic Cooking by Lara Rondinelli & Jennifer Bucko

Photo: Burwell and Burwell Photography - Veggie Chili from Healthy Calendar Diabetic Cooking.

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Healthy Calendar Diabetic Cooking

by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko

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