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Summer Vegetarian Chili
Fresh summer
vegetables stewed up for an antioxidant-packed,
Southwestern-flavored treat. Black beans are rich in
fiber, folic acid and cholesterol-lowering
activity."
INGREDIENTS:
2 tablespoons
extra-virgin olive oil
1 cup chopped red onion
5 large cloves garlic, crushed or minced
2 tablespoons chili powder, or more to taste
2 teaspoons ground cumin
2 cups juicy chopped fresh tomatoes
1 (15 ounce) can no-salt-added black beans, drained
1 cup water (or red wine)
1 cup chopped bell pepper (any color)
1 cup chopped zucchini
1 cup fresh corn kernels
1 cup chopped white or Portobello mushrooms
1 cup chopped fresh cilantro, packed
1/8 teaspoon cayenne pepper, or more to taste
Salt and freshly ground black pepper, to taste
DIRECTIONS:
1. Heat oil in medium
pot. Add onion, garlic, chili powder and cumin.
Saute over medium heat until onion is soft, about 5
minutes. Add remaining ingredients (except
garnishes) and stir. Bring to a boil, then lower
heat and simmer 20 minutes or until vegetables are
soft. Add more liquid if needed.
2. Serve alone or over rice (preferably brown).
Garnish if desired with any of the following:
reduced-fat cheddar cheese, onion, fat-free sour
cream, guacamole, fresh cilantro.
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