Summer Vegetarian Chili utilizes summer's fresh vegetables in antioxidant-packed, Southwestern-flavored preparations where black beans provide substantial protein for seasonal cooking experiences. This seasonal recipe showcases peak summer produce while maintaining chili characteristics and nutritional value. The antioxidant focus emphasizes health benefits alongside flavor satisfaction.

Throw summer’s fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.

Servings:

Yield:

6 servings

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Ingredients

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Original recipe (1X) yields 6 servings

2 tablespoons extra-virgin olive oil
1 cup chopped red onion
5 large cloves garlic, crushed or minced
2 tablespoons chili powder, or more to taste
2 teaspoons ground cumin
2 cups juicy chopped fresh tomatoes
1 (15 ounce) can no-salt-added black beans, drained
1 cup water (or red wine)
1 cup chopped bell pepper (any color)
1 cup chopped zucchini
1 cup corn kernels
1 cup chopped white or portobello mushrooms
1 cup chopped fresh cilantro, packed
⅛ teaspoon cayenne pepper, or more to taste
Salt and freshly ground black pepper, to taste

Directions

Heat oil in medium pot. Add onion, garlic, chili powder and cumin. Saute over medium heat until onion is soft, about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.
Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese, onion, fat-free sour cream, guacamole, fresh cilantro.

Tips

Nutrition Facts (per serving)

178	Calories
6g	Fat
28g	Carbs
7g	Protein

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Nutrition Facts
Servings Per Recipe 6
Calories 178
% Daily Value *
Total Fat 6g	7%
Saturated Fat 1g	4%
Sodium 640mg	28%
Total Carbohydrate 28g	10%
Dietary Fiber 7g	26%
Total Sugars 5g
Protein 7g	14%
Vitamin C 36mg	40%
Calcium 46mg	4%
Iron 2mg	11%
Potassium 665mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.