Vegetarian Chili
From: Diabetic LivingNo-salt-added tomatoes and tomato sauce, and salt-free seasoning blend, keep the sodium low in this hearty, meatless chili recipe.
Servings: 4 (1-1/2-cup) servings
Prep: 15 mins
Total: 50 mins
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Ingredients
Nonstick cooking spray
1 teaspoon canola oil
1 cup chopped onion
1 cup chopped green sweet pepper
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 14 1/2-ounce can no-salt-added diced tomatoes or stewed tomatoes
1 8-ounce can no-salt-added tomato sauce
1 cup water
4 1/2 teaspoons chili powder
1 teaspoon garlic-herb salt-free seasoning blend
1 teaspoon ground cumin
1/8 teaspoon salt
1 15- to 16-ounce can kidney beans, rinsed and drained
1 cup frozen mixed vegetables
1/4 cup light dairy sour cream (optional)
Coarsely snipped fresh cilantro (optional)
1/8 teaspoon chili powder (optional)
Directions
1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
2. Add undrained diced tomatoes, tomato sauce, the water, the 4 1/2 teaspoons the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the 1/8 teaspoon chili powder. Makes 4 (1-1/2-cup) servings.
Nutrition Facts
Calories 209, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 375 mg, Carbohydrate 42 g, Fiber 11 g, Protein 10 g. Exchanges: Vegetable 2, Starch 2.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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