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It's that time of year again.
Time for the Super Bowl and time for a super bowl of chili. Why not
try a vegetarian version this year? You'll be getting the same great
flavor, more nutrients and less fat and calories. Let's cheer about
that!
1 Tbsp.
olive oil
1 cup carrots, diced (approx. 2 medium carrots)
2 stalks celery, diced
2/3 cup onion, diced
1 lb. small redskin potatoes, cut in ¾ inch pieces (approx. 3 cups)
1 ½ cups broccoli, cut in small pieces
3 Tbsp. chili powder
1 tsp. cayenne pepper, ground
3 ½ cups canned red tomatoes; no salt added (28-oz. can)
3 cups frozen sweet corn
¼ cup tomato paste
15 oz. can kidney beans, drained
1 ½ cup water or 12-oz. can light beer
(salt to taste)
In a
large saucepan or Dutch oven, add oil, carrots, celery, and onion
and cook over medium-high heat, stirring frequently until onions
are golden brown - about 15 minutes. Add chili powder and cayenne
pepper and cook for 1 minute. Stir in the canned tomatoes with its
liquid, corn, tomato paste, potatoes, broccoli, and beer (or water).
Cook over high heat until it boils. Reduce heat to low, cover and
simmer for about 30 minutes until potatoes and broccoli are tender;
stir occasionally. Add additional water if needed. Stir in drained
beans. Continue heating for a couple of minutes. Serves 6.
Nutrient
Analysis: ¼ of recipe (a very generous cup)
| Calories |
290 |
| Protein (g) |
11 |
| Carbohydrate (g) |
53 |
| Fat (g) |
4.0 |
Saturated
|
0.6 |
Monounsaturated
|
2.0 |
Polyunsaturated
|
1.0 |
| Cholesterol (mg) |
0 |
| Sodium (mg) |
330 |
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