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Southwest Vegetarian Chili

Total Time

Prep: 20 min. Cook: 15 min.

Makes

6 servings

My vegetarian daughter inspired me to develop this nutritious, meatless chili recipe. No one will miss the meat! I use vine-ripened tomatoes, cilantro and peppers from my garden plus fresh local corn from the farmers market. —Cindy Beberman, Orland Park, Illinois

Ingredients

  • 1 tablespoon olive oil
  • 1 medium sweet onion, chopped
  • 1 jalapeno pepper, seeded and finely chopped
  • 3 garlic cloves, minced
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 2 cups diced fresh tomatoes (about 3 medium)
  • 1-1/2 cups fresh or frozen corn (about 8 ounces)
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 cups reduced-sodium vegetable broth
  • 1/2 teaspoon salt
  • 1/3 cup chopped fresh cilantro
  • Optional: Sour cream, diced avocado and lime wedges

Directions

  1. In a Dutch oven, heat oil over medium heat. Add onion and jalapeno; cook and stir until tender, 4-5 minutes. Add garlic, cumin and chili powder; cook 1 minute longer.
  2. Stir in tomatoes, corn, beans, broth and salt; bring to a boil. Reduce heat; cover and simmer until heated through, about 5 minutes. Stir in cilantro. Serve with optional toppings as desired.

Nutrition Facts

1 cup: 214 calories, 4g fat (0 saturated fat), 0 cholesterol, 496mg sodium, 37g carbohydrate (10g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat, 1/2 fat.

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