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February 13, 2005
Jane's Vegetarian Chili
1 tablespoon olive oil
2 cups chopped onion
3 garlic cloves, minced
4 cups water, divided
2 tablespoons sugar
2 tablespoons chili powder
2 tablespoons Worcestershire sauce
2 (14.5-ounce) cans diced tomatoes, undrained
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) can tomato paste
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese, (optional)
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.
Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.
Yield: 8 servings (serving size: 1 1/2 cups soup)
CALORIES 276(11% from fat); FAT 3.5g(sat 0.3g,mono 1.3g,poly 1g); PROTEIN 12.7g; CHOLESTEROL 0.0mg; CALCIUM 107mg; SODIUM 587mg; FIBER 14.7g; IRON 4.2mg; CARBOHYDRATE 49.7g
Posted by carcharhinid at February 13, 2005 02:11 PM