Diabetic Cooking

Soups & Stews

Hearty vegetable chili

Preparation time: 15 minutes. Cooking time: 30 minutes.
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Ingredients

  • 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

Directions

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, Carbohydrates: 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.