Although you might think of chili as a winter dish, this vegetable chili is a good way to use lots of summer vegetables when they are fresh and less expensive. This easy soup has lots of fiber and vegetables so it will fill you up without a lot of calories.
The original recipe suggested grated cheese on top . Personally, I can skip those calories. If you like cilantro, sprinkle a tablespoon or two over the soup just before serving.
Cornbread or crackers are all you need to complete your meal.
- 1 tablespoon oil
- ½ cup chopped onion
- 1 large green or red pepper, chopped
- 2 garlic cloves, minced
- ½ pound mushrooms, sliced
- 1 can (28 oz) crushed tomatoes with added puree
- 1 can (15 oz) tomato sauce
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 2 cans (15 oz each) black beans, drained, rinsed (can substitute other beans such as kidney or ranch style beans)
- 1½ cups diced zucchini
- 1½ cups corn (I like fresh but frozen or canned will suffice)
- 1-2 tablespoons chopped cilantro (optional)
- Heat oil in large soup pot. When it starts to glisten, add onion, peppers, and garlic. Cook until softened. Add mushrooms and cook 3 more minutes.
- Add tomatoes, tomato sauce, chili powder and cumin. Heat to a boil.
- Reduce heat to low and add beans, zucchini, and corn. Simmer 15 minutes or until vegetables are tender.
Nutritional Stats Based on 8 servings:
- Calories -476
- Fat – 3.8 g
- Sodium – 510 mg
- Carbohydrates – 86.1 g
- Protein – 29.7 g
- Fiber – 22.6 g