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Hearty vegetable chili

Preparation time: 45 minutes

 

1 tablespoon olive or canola oil
1 1/2 cups chopped onion
2 large cloves garlic, chopped
1 medium green pepper, chopped
2 tablespoons drained, canned mild chili peppers, chopped
1 can (28 ounces) whole tomatoes
1/8 teaspoon ground cloves
1/4 teaspoon ground allspice
2 tablespoons chili powder
2 teaspoons oregano
2 tablespoons brown sugar
1 cup drained, cooked or canned kidney beans
1 cup drained, cooked or canned pinto beans

Heat oil in a large, heavy saucepan. Add chopped onion, garlic, green pepper, and chili peppers and sauté until soft. Add the tomatoes, spices, oregano, and sugar. Gently stir in beans. Bring mixture to a boil. Reduce heat, cover, and simmer for at least 30 minutes.

Yield: 4 servings
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 260
  Carbohydrate: 46 g
  Protein: 5 g
  Fat: 3 g
  Saturated fat: <1 g
  Sodium: 740 mg
  Fiber: 12 g
  Exchanges per serving: 3 starch, 1 fat, 1 vegetable
  Carbohydrate choices: 3

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

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