Meatless Monday: Vibrant Vegetable Chili

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

  1. Heat oil in large pot over medium heat.
  2. After 2-3 minutes, add onions and garlic, stirring for 3-5 minutes or until browned.
  3. Add carrots, peppers, beans, tomato sauce, chili powder, salt, pepper, basil, and oregano then raise to medium/high heat until boiling.
  4. 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.
  5. 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).
  6. 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