Bean and Vegetable Chili
Recipe By : Susan Voisin (based on a recipe by Lorna Sass)
Serving Size : 6
Here’s a delicious, fast chili suitable for the Fuhrman program. You can omit the corn completely and just use more zucchini if you’re trying to cut out grains. This is thick enough to serve as a filling for burritos.
1 medium onion — coarsely chopped
1 green bell pepper — cored, seeded and diced
2 cloves garlic — minced
3 cups pinto beans*, cooked — (or 2 cans)
2 14.5 ounce cans diced tomatoes — (I used 1 can w/ green chilies, 1 can regular)
2 teaspoons chili powder
1 teaspoon cumin
1 1/2 cups corn — fresh or frozen
1/4 teaspoon salt — (optional, to taste)
1 1/2 cups zucchini — diced (about 2 medium)
In a non-stick pan over medium heat, sauté the onion, bell pepper and garlic just until lightly browned, about 3 minutes. Add the beans, tomatoes, and seasonings. Bring to a boil, then reduce heat, and simmer uncovered for about 10 minutes. Stir in the corn and zucchini and continue to cook until the zucchini is just tender, not mushy, about 7 minutes.
*(Black Beans or kidney beans may also be used.)
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Per serving: 201 Calories (kcal); 2g Total Fat; (6% calories from fat); 10g Protein; 40g Carbohydrate; 0mg Cholesterol; 120mg Sodium
Loosely based on a recipe in Lorna Sass’ Short-Cut Vegetarian: Great Taste in No Time by Lorna Sass.