This is a filling and satisfying meal to make for Meatless Monday, then to enjoy for lunch on Tuesday and Wednesday!
Beans digest and release sugars into the blood stream very slowly leaving you feeling full of energy for hours!
Feel free to alter this recipe to get it more spicy or to modify the veggies to your preference.
1 T. olive oil
1 medium onion, chopped
1 medium green or yellow pepper, chopped
1 medium zucchini, chopped
1 carrot, scrubbed, and small dice
2-3 cloves garlic, minced
1- 14.5 oz can diced tomatoes with juice
1-15 oz can black bean, drained and rinsed
1-15 oz can garbanzo beans, drained and rinsed
1-15oz can red kidney beans, drained and rinsed
1 cup frozen corn or 1 sweet potato, scrubbed and cubed (optional)
1 4-oz can diced green chilies
1- 8oz can tomato sauce
1-cup water/ or low sodium chicken or vegetable broth, moreif needed
1 ½ T. ground ancho chili powder or any chili powder
½ T. ground cumin (or can substitute Turkish Seasoning-Penzeys)
1 pinch crushed red pepper
½ tsp sea salt
¼ tsp pepper
4-5 green onions, diced
½ cup light sour cream or Greek yogurt garnish
1 cup shredded cheddar cheese –optional
Heat the olive oil in a large Dutch oven or saucepan over medium heat. Add the onion, green or yellow pepper, zucchini, carrot and garlic. Cook until the vegetables are tender about 7 minutes. Add the tomatoes, tomato sauce, beans, chilies, corn or sweet potato, water and spices. Heat to a boil, and then reduce heat and simmer, uncovered, for 30-45 minutes until the veggies are soft and the chili has thickened. Season with salt and pepper, as desired. Garnish with green onions, sour cream or Greek yogurt, and cheese as desired.
Prairie Health Companion