Bean and Vegetable Chili
Recipe By : Susan Voisin (based on a recipe by Lorna
Sass)
Serving Size : 6
Here's a delicious, fast chili suitable
for the Fuhrman program. You can omit the corn completely and just use
more zucchini if you're trying to cut out grains. This is thick enough to
serve as a filling for burritos.
1
medium onion -- coarsely chopped
1
green bell pepper -- cored, seeded and diced
2
cloves garlic -- minced
3
cups pinto beans*, cooked -- (or 2 cans)
2 14.5 ounce cans diced
tomatoes -- (I used 1 can w/ green chilies, 1 can regular)
2 teaspoons
chili powder
1 teaspoon
cumin
1 1/2 cups
corn -- fresh or frozen
1/4 teaspoon salt
-- (optional, to taste)
1 1/2 cups
zucchini -- diced (about 2 medium)
In a non-stick pan over medium heat, sauté the onion, bell pepper and garlic
just until lightly browned, about 3 minutes. Add the beans, tomatoes, and
seasonings. Bring to a boil, then reduce heat, and simmer uncovered for
about 10 minutes. Stir in the corn and zucchini and continue to cook until
the zucchini is just tender, not mushy, about 7 minutes.
*(Black Beans or kidney beans may also be used.)
- - - - - - - - - - - - - - - - - - -
Per serving: 201 Calories (kcal); 2g Total Fat; (6% calories from fat); 10g
Protein; 40g Carbohydrate; 0mg Cholesterol; 120mg Sodium
Loosely based on a recipe in Short Cut Vegetarian by Lorna Sass.
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