Recipes: Veggie Chili

• Prep Time:45 minutes
• Cook Time:1 hour
• Serves:10

 

Tagged:
chili, entertaining, march madness, parties, vegetables, vegetarian, veggies,

Here’s a terrific chili recipe for vegetarians or people who are simply cutting back on their meat consumption. It’s brimming with all kinds of good things like plum tomatoes, eggplant, edamame, garlic, onions, garbanzo and canellini beans. Even meat lovers will enjoy it.

Why Try? This recipe delivers lots of hearty chili flavor but won’t weigh you down like a meaty chili sometimes can.

 

Foodie Byte

Check the nutritionals. This is one chili recipe that will help you get your recommended servings of vegetables.

Ingredients

1 medium eggplant, peeled, cut into 1/2-inch dice
2 medium yellow squash, diced

1 tablespoon salt
3/4 cup olive oil
2 medium onions, 1/4-inch dice
4 cloves garlic, chopped
2 green peppers, diced
3 - 14.5 ounce cans stewed Italian tomatoes
1 1/2 pounds ripe Italian plum tomatoes, 1-inch dice
1 - 15 ounce can tomato sauce
2 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon dried oregano
1 tablespoon dried basil
1 teaspoon fennel seeds
1/2 cup chopped fresh Italian parsley
1 cup edamame soybeans, shelled
1 - 15 ounce can garbanzo beans, drained
1 - 15 ounce can cannellini beans, drained
1/2 cup fresh dill, chopped
2 tablespoons fresh lemon juice
1/2 teaspoon salt
2 teaspoons black pepper

Preparation

Place the diced eggplant in a colander and sprinkle with salt. Let stand for one hour.
Heat 1/2 cup of oil in a large skillet over medium heat. Add the eggplant and sauté until almost tender. Remove the eggplant.
Heat the remaining 1/4 cup oil in the same skillet over medium heat. Sauté the onions, garlic and green peppers for about 10 minutes. Add the already sautéed eggplant.
Add the canned tomatoes, their liquid, fresh tomatoes, squash, and seasonings. Cook uncovered for about 30 minutes stirring occasionally.
Stir in edamame, garbanzo beans, cannellini beans, dill and lemon juice and cook for another 10 minutes. Stirring occasionally. Salt and pepper to taste.

Nutritional Information

Calories 338, Carbohydrates 36g, Fat 18g, Fat Calories 162, Fiber 12g, Protein 11g, Saturated Fat 2g, Sodium 1122mg. Daily Values: Calcium 136.95mg 14%, Phos 78.84mg 8%, Copper 0.22mg 11%, Zinc 0.63mg 4%, Panto 0.51mg 5%, Biotin 5.12mcg 1707%, Iodine 0.68mcg 0%, Magnesium 41.73mg 10%, Iron 5.15mg 29%, Vitamin B6 19%, Vitamin C 98%, Vit E-a-Toco 14%, Vitamin A 45%. Percent Daily Values are based on a 2,000 calorie diet.

source FoodChannel http://ift.tt/1GGOZKi