Vegetarian chili

Ingredients

• 2 cups diced onion
• 1 cup diced celery
• 1 cup diced bell pepper
• 2 cloves garlic, minced
• 2 tablespoons water
• 2 Fresno peppers, diced
• 2 quarts crushed tomatoes (no salt added)
• 2 cups cooked pinto beans (no salt added; if canned, rinse under water)
• 2 tablespoons ground cumin
• 1 tablespoon chipotle pepper (or smoked paprika)
• 1 tablespoon ground black pepper
• 1 tablespoon balsamic vinegar
• 1 tablespoon dried oregano

Directions

In a stockpot over low heat, cook onion, celery, bell pepper and garlic in 2 tablespoons of water until onions become translucent, about 10 minutes.

Add the remaining ingredients. Cover and simmer for 1-2 hours, stirring occasionally. If chili becomes too thick, thin with a little water.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 161
Total carbohydrate: 31 g
Cholesterol: 0 mg
Dietary fiber: 10 g
Monounsaturated fat: 1 g
Protein: 7 g
Saturated fat: Trace
Serving size: About 2 cups
Sodium: 116 mg
Total fat: 1 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 1/2
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 2