Saturday, May 7, 2011

Black bean vegetarian chili

Ingredients:

* 2 cloves garlic, minced
* 1 small onion, diced
* 2 small sweet potatoes, peeled and chopped
* 2 medium carrots, sliced
* 1/2 red bell pepper, chopped (optional)
* 1 15 ounce can black beans
* 1 15 ounce can diced tomatoes or tomato sauce
* 1/2 cup vegetable broth
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp cayenne (or to taste)
* 1/2 tsp garlic powder
* 1/2 tsp salt
* 1/4 tsp black pepper

Preparation:
Sautee onions and garlic in a little veggie broth for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

Makes 5 servings of homemade black bean chili.

Nutritional information (per serving if using 2 tbsp of oil instead of veggie broth):
Calories: 427, Calories from Fat: 67
% Daily Value:
Total Fat: 7.5g, 12% / Saturated Fat: 1.2g, 6% Trans Fat: 0g
Cholesterol: 0mg
Sodium: 368mg, 15%
Total Carbohydrates: 72.0g, 24%
Dietary Fiber: 17.3g, 69%
Protein: 21.4g
Vitamin A 289%, Vitamin C 65%, Calcium 15%, Iron 31%

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.