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CALENDAR OF
Events
Veggie chili
Makes 4 servings.
Ingredients
1 tablespoon olive or canola oil
½
large onion, chopped
1 medium red bell pepper, chopped
1 garlic clove, finely chopped
1 jalapeño pepper, seeded, deribbed
and minced
1 tablespoon ground chili powder
1
½
teaspoons ground cumin
1
½
teaspoons dried oregano
1 can (14
½
ounces) no-salt-added
diced tomatoes in juice
1
½
tablespoons tomato paste
1 cup water
2 cans (15 ounces each) black
beans, rinsed and drained
½
teaspoon salt
Fresh cilantro, chopped, for garnish
Chopped scallions, for garnish
Reduced-fat sour cream, for garnish
(optional)
Directions
■
Heat oil in large saucepan.
■
Add onions, bell pepper, garlic and
jalapeño pepper, and cook until onion
is translucent, about 5 minutes.
■
Add chili powder, cumin and oreg-
ano, and cook, stirring, for 1 minute.
■
Add canned tomatoes, tomato
paste and water, and then beans
and salt.
■
Bring to boil; reduce heat; and
simmer, uncovered, for 30 minutes.
■
Serve garnished with chopped
cilantro and scallions and a dollop
of sour cream, if desired.
Nutrition information
Amount per serving: 214 calories,
5g total fat (less than 1g satu-
rated fat), 35g carbohydrates,
11g protein, 12g dietary fiber,
367mg sodium.
Source: American Institute for Cancer Research
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