from-cookinglight

Jane's Vegetarian Chili

Jane's Vegetarian Chili Randy Mayor

Ingredients

  • 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)

Preparation


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.



    Boasting less than 300 calories and almost 15 grams of fiber per bowl, this hearty chili skips the ground beef and uses chickpeas, black beans, kidney beans, and cannellini beans for a protein boost. To make this a complete vegetarian meal, skip the Worcestershire sauce or use anchovy-free.
  • Yield: 8 servings (serving size: 1 1/2 cups soup)

Nutritional Information

Calories per serving: 276
Caloriesfromfat per serving: 11%
Fat per serving: 3.5g
Saturated fat per serving: 0.3g
Monounsaturated fat per serving: 1.3g
Polyunsaturated fat per serving: 1g
Protein per serving: 12.7g
Carbohydrate per serving: 49.7g
Fiber per serving: 14.7g
Cholesterol per serving: 0.0mg
Iron per serving: 4.2mg
Sodium per serving: 587mg
Calcium per serving: 107mg

Good to Know

Beans offer plenty of fiber and protein. The cheese is optional, but you can choose a fat-free one to eliminate fat while boosting your calcium intake.