Vegetarian chili is a great meal planner today as most people are trying to reduce their intake of fat and increase dietary fibre. If desired, garnish with chopped green or red onion and a dollop of light sour cream.
Makes 6 servings
Ingredients:
1 tbsp (15 mL) vegetable oil
1 onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 stalk celery, chopped
1 to 2 tbsp chili powder
2 tsp ground cumin
1 can (28 oz/796 mL) tomatoes
1 can (14 oz/398 mL) black or red kidney beans, drained and rinsed
1 can (12 oz/355 mL) corn kernels, drained
1 cup (250 mL) bran cereal
3 cups (750 mL) cooked rice
½ cup (125 mL) shredded Cheddar cheese
Instructions:
1. In a large saucepan, heat oil over medium-high heat. Add onion, red pepper, garlic and celery; cook until vegetables are tender. Stir in chili powder and cumin; cook for 1 minute.
2. Add tomatoes, breaking up with spoon. Stir in beans, corn and cereal; bring to a boil. Reduce heat, cover and simmer for 5 minutes. Serve over rice, sprinkled with cheese.
Tips:
Substitute 1 cup (250 mL) dried beans, soaked, cooked and drained, for the canned beans, if desired. If you have a slow cooker, use it to prepare dried beans for use in this recipe. Soak the beans, either overnight or using the quick-soak method. In a slow cooker, combine 1 cup (250 mL) soaked beans, drained, and 3 cups (750 mL) water. Cover and cook on Low setting for 8 to 10 hours. For convenience, cook the beans overnight, drain and refrigerate until ready to use.
Nutrients per serving
Calories 317
Fat
Saturated Fat 2.4 g
Sodium 659 mg
Protein 12 g
Carbohydrate 59 g
Fibre 11 g
Reprinted with permission © Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc. Order at http://www.amazon.ca/Dietitians-Canada-Cook-Recipes-Celebrate/dp/0778802612 or visit www.dietitians.ca/Store.aspx.
