Vegetarian Chili
Recipe from Diabetic Living

No-salt-added tomatoes and tomato sauce, and salt-free seasoning blend, keep the sodium low in this hearty, meatless chili recipe.



by 3  people


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Ingredients
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    Nonstick cooking spray
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    1   teaspoon 
    canola oil
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    1   cup 
    chopped onion
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    1   cup 
    chopped green sweet pepper
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    2   cloves 
    garlic, minced, or 1 teaspoon bottled minced garlic
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    1  14 1/2 ounce can 
    no-salt-added diced tomatoes or stewed tomatoes
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    1  8  ounce can 
    no-salt-added tomato sauce
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    1   cup 
    water
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    4 1/2  teaspoons 
    chili powder
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    1   teaspoon 
    garlic-herb salt-free seasoning blend
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    1   teaspoon 
    ground cumin
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    1/8  teaspoon 
    salt
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    1  15 - 16  ounce can 
    kidney beans, rinsed and drained
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    1   cup 
    frozen mixed vegetables
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    1/4  cup 
    light dairy sour cream (optional)
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    Coarsely snipped fresh cilantro (optional)
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    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 information
Per Serving: cal. (kcal) 209, Fat, total (g) 2, chol. (mg) 0, sat. fat (g) 0, carb. (g) 42, fiber (g) 11, pro. (g) 10, sodium (mg) 375, Vegetables () 2, Starch () 2, Carb Choice () 3, Percent Daily Values are based on a 2,000 calorie diet
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