Vegetarian Bean Chili

Vegetarian Bean Chili


Yield: Serves 6-8

Nutrition (Per serving (1/8 recipe):)

Calories 264;
Protein 13 g;
Fat 4 g;
Carbohydrates 50 g;
Total Dietary Fibre 12 g;
1 tbspcanola oil15 mL
2stalks celery, finely chopped2
2medium onions, diced2
2cloves garlic, minced2
2medium carrots, diced2
1red pepper, finely chopped1
1zucchini, finely chopped1
2cans (28 oz/796 mL) diced tomatoes2
1can (5 1/2 oz/156 mL) tomato paste1
2 tbspchili powder25 mL
1 tspground cumin5 mL
1 tspsalt5 mL
1/2 tspground pepper2 mL
1/4 tspcayenne pepper (optional)1 mL
4 cupscooked WHITE PEA BEANS1 L
1 cupfrozen corn niblets250 mL
light sour cream (optional)

In a Dutch oven or large pot, heat oil. Add celery, onion, garlic, carrots, red pepper and zucchini; sauté over medium heat about 7 to 8 minutes or until vegetables are tender. Add tomatoes, tomato paste, chili powder, cumin, salt, pepper and cayenne; stir to combine. Add white pea beans and corn; bring mixture to a boil, reduce heat, and simmer over medium-low heat 30 to 45 or until thickened. Spoon into individual serving bowls and top with a dollop of sour cream.

* Meat Alternative: Add cooked ground beef or ground chicken