Nutrition:
1/2 cup serving, 300 calories or less, 7g+ fiber, 7g+ protein
Prep Time:15minutes
Cook Time:30minutes
Total Time:45minutes
Servings:2servings
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.
1cupmixed beansyour choice: dark red kidney, white, black or pinto; drained and rinsed
1cuppotatoesdiced
1/2cupcornkernels
1/2cupcarrotdiced
1/2cupvegetable brothlow-sodium
few grainschili powderchipotle
few grainspepperfreshly ground
Tabasco saucefew grains (optional)
Instructions
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.
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.
For added zing, add 1-2 mL (½ tsp.) Tabasco sauce.