Jane's Vegetarian Chili
Randy Mayor
Boasting less than 300 calories and almost 15 grams of fiber per bowl, this hearty chili skips the ground beef and uses chickpeas, black beans, kidney...more
Yield: 8 servings (serving size: 1 1/2 cups soup)
Recipe from
More From Cooking Light
Nutritional Information
Amount per serving
- Calories: 276
- Calories from fat: 11%
- Fat: 3.5g
- Saturated fat: 0.3g
- Monounsaturated fat: 1.3g
- Polyunsaturated fat: 1g
- Protein: 12.7g
- Carbohydrate: 49.7g
- Fiber: 14.7g
- Cholesterol: 0.0mg
- Iron: 4.2mg
- Sodium: 587mg
- Calcium: 107mg
Ingredients
- 1 tablespoon olive oil $
- 2 cups chopped onion $
- 3 garlic cloves, minced
- 4 cups water, divided
- 2 tablespoons sugar $
- 2 tablespoons chili powder
- 2 tablespoons Worcestershire sauce
- 2 (14.5-ounce) cans diced tomatoes, undrained
- 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 (15-ounce) can black beans, rinsed and drained $
- 1 (15-ounce) can kidney beans, rinsed and drained $
- 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained $
- 1 (6-ounce) can tomato paste
- 1/2 cup (2 ounces) reduced-fat shredded cheddar cheese, (optional) $
Preparation
- Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.
- Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.
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creating a healthy plate, visit www.choosemyplate.gov.
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