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Black Beans 'n' Vegetable Chili

4 servings (6 cups)

Looking for a nutritious and delicious meatless main dish. Look no further - this chunky chili fills the bill. Wonderful with Corn Bread.

  • 1 large onion, coarsely chopped
  • 1 Tablespoon vegetable oil
  • 1 28 oz. can tomato, whole, drained
       and coarsely chopped
  • 2/3 cup picante sauce
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1 14 oz. can black beans, rinsed and drained
  • 1 green bell pepper, medium, cut
       into 3/4-inch pieces
  • 1 red bell pepper, medium, cut
       into 3/4-inch pieces
  • 1 large zucchini, or yellow squash,
       cut into 1/2-inch pieces
  • 3 cups cooked rice
  •    fat-free cheddar cheese
  •    nonfat sour cream
  •    Chopped fresh cilantro
  •    picante sauce

Cook onion in oil in a Dutch oven over medium-high heat, stirring constantly, until tender. Add tomatoes and next 4 ingredients; stir well. Bring to a boil, cover, reduce heat, and simmer 5 minutes.

Stir in beans, peppers, and squash. Cover and cook over medium-low heat 25 minutes, until vegetables are tender, stirring mixture occasionally.

To serve, ladle chili over rice into individual soup bowls. Top each serving with cheese, sour cream, and cilantro. Serve with additional picante sauce, if desired.

 
Nutrition Facts
Amount Per Serving: Calories 490 - Calories from Fat 55
Percent Total Calories From: Fat 11%, Protein 14%, Carbohydrate 75%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 1142mg, Total Carbohydrate 92g, Dietary Fiber 5g, Protein 17g, Vitamin A 2912 units, Vitamin C 129 units, Calcium 0 units, Iron 7 units

Bon appetit!

The Great Texas Chili Cookoff

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Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone (760) 433-0300  |  Fax: (760) 433-0304
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