Bean and Veggie Chili

Recipe courtesy of St. Francis Hospital & Heart Center®

Yields 1½ cups

Ingredients

• 2 teaspoons canola oil
• 1 pound extra-lean ground beef or extra-lean ground turkey, or 1 10-ounce package frozen meatless crumbles, thawed
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 ribs celery, chopped
• 1 medium-size green bell pepper, chopped
• 1 medium-size red bell pepper, chopped
• 1 carrot, scrubbed and sliced thinly
• 1 15½-ounce can dark or light kidney beans, drained and rinsed
• 2 14½-ounce cans diced tomatoes
• 1 6-ounce can no-salt-added tomato paste
• 2 tablespoons chili powder
• 1 teaspoon ground oregano
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon black pepper
• 3 green onions, sliced thin (optional)
• ½ cup chopped fresh cilantro (optional)
• ½ cup fat-free sour cream

Directions

1. Combine the oil, meat or meatless crumbles, onion and garlic in a large pot over medium heat.
2. Cook and stir until the onion is wilted and the meat is lightly browned. About 6 to 8 minutes.
3. Add the remaining ingredients except the optional ones and the sour cream. Stir well, cover and reduce heat; simmer gently for 20 minutes. Adjust the chili powder, oregano and black pepper to taste.
4. Serve with green onions, cilantro and/or sour cream.

Nutrition

Serving size: 1½ cups

• Calories: 300 kcal
• Total fat: 12g
• Saturated fat: 4.5g
• Protein: 23g
• Carbohydrates: 28g
• Sodium: 540mg
• Cholesterol: 35mg
• Fiber: 8g