Vibrant Vegetable Chili
By Isabel Smith, MS, RD, CDN
There’s nothing better than a warm bowl of chili on a cold winter’s evening. This delicious chili is loaded with nutrient-packed vegetables like carrots and peppers, fiber-packed kidney beans and white beans, and delicious kale. Kale is loaded with vitamin C, iron, and vitamin K that helps your body with forming blood clots. Kale also adds a delightful texture to this cozy dish.
To mix it up you can add quinoa, additional vegetables or black beans!
Ingredients
- 1 tbsp olive oil
- 2 medium red onions, peeled and chopped
- 2 cloves garlic, minced
- 4 large carrots, chopped
- 1/2 can (about 1 cup) red kidney beans, rinsed and drained
- 1/2 can (about 1 cup) white beans, rinsed and drained
- 2 red, yellow or orange peppers (capsicum), chopped
- 1 jar (about 2 cups) low-sodium organic tomato sauce, or make your own
- 1-2 tsp chili powder
- salt and pepper, to taste
- 2 tbsp dried or fresh basil
- 2 tbsp dried or fresh oregano
- 4 – 5 handfuls chopped kale (Tuscan cabbage), about 5 leaves
- cilantro, for garnish (optional)
Directions
- Heat oil in large pot over medium heat.
- After 2-3 minutes, add onions and garlic, stirring for 3-5 minutes or until browned.
- Add carrots, peppers, beans, tomato sauce, chili powder, salt, pepper, basil, and oregano then raise to medium/high heat until boiling.
- After about 4-5 minutes, stir the mixture and lower the heat to simmer/low and let the soup cook, stirring every 5-10 minutes for about 45 minutes.
- Add kale to the soup, stirring every few minutes for about 5 minutes (less or more if you want the kale more or less cooked).
- Serve and enjoy!
Prep Time: 15 minutes
Cook Time: 60 minutes
Total Time: 1 hour, 15 minutes
Servings: 6 - 8
Calories: 150
Fat: 2.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 430mg
Carbohydrates: 26g
Fiber: 7g
Sugars: 7g
Protein: 7g