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Vegetarian Chili Chowder

Vegetarian Chili Chowder

Mixed beans (your choice: dark red kidney, white, black or pinto), and potatoes give this vegetarian chili some substance. Serve with whole wheat bread to make a complete protein.
Course Soups
Difficulty Easy
Pulse Type Beans
Specialty Diet Vegetarian
Nutrition 1/2 cup serving, 300 calories or less, 7g+ fiber, 7g+ protein
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 2 servings

Ingredients

  • 1/4 cup onion
  • 1 tbsp jalapeno pepper
  • 1/4 cup celery chopped
  • 1 clove garlic minced
  • 2 tsp chili powder
  • 1/2 tsp cumin ground
  • 1/2 tsp paprika smoked
  • 1 tsp dry mustard
  • 1 cup tomatoes diced, no-added salt; undrained
  • 1/2 cup tomato sauce no-added salt
  • 1 cup mixed beans your choice: dark red kidney, white, black or pinto; drained and rinsed
  • 1 cup potatoes diced
  • 1/2 cup corn kernels
  • 1/2 cup carrot diced
  • 1/2 cup vegetable broth low-sodium
  • few grains chili powder chipotle
  • few grains pepper freshly ground
  • Tabasco sauce few grains (optional)

Instructions

  1. Lightly spray non-stick medium saucepan with vegetable spray. Heat saucepan. Cook onion, jalapeno pepper, celery and garlic for about 2-3 minutes or until softened. Add spices; cook stirring, for 1 minute. Add tomatoes, tomato sauce, beans, potatoes, corn and vegetable stock; bring to a boil.
  2. Reduce heat and simmer for 15 to 20 minutes or until potatoes are tender and chowder has thickened. Season with pepper and chipotle chili if desired.
  3. For added zing, add 1-2 mL (½ tsp.) Tabasco sauce.