Veggie Chili

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.  Mine went bad before I realized it so didn’t have any for the picture.

Cornbread is a good accompaniment.  Try my cornbread fritters if you have  leftover cornbread. Takes away the leftover flavor.

Ingredients:

• 2 garlic cloves, minced
• 1 large green or red pepper, chopped
• 1/2 pound mushrooms, sliced
• 1/2 cup chopped onion
• 1 tablespoon oil
• 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) kidney beans, drained, rinsed (can substitute other beans such as black or ranch style beans)
• 1 1/2 cups diced zucchini
• 1 1/2 cups corn (I like fresh but frozen or canned will suffice)
• 1-2 tablespoons chopped cilantro

Instructions:

Cook and stir garlic, peppers, mushrooms and onions in oil 5 minutes or until vegetables are tender.

Add tomatoes, tomato sauce, chili powder and cumin.  Heat to a boil.

Reduce heat to low, 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

Cornbread Fritters

5-7 stale cornbread muffins

2 eggs

1/4 cup onion sauteed or microwaved in 1 tablespoon butter

1/3 (or more) cup  milk

Salt and pepper

Optional:  2 tablespoons crumbled bacon

Crumble cornbread.  Add eggs, onion, milk, salt and pepper and bacon if using.  Combine and add more milk if necessary to make batter right consistency (see picture).  Drop by spoonfuls into hot skillet sprayed with vegetable spray.  Brown on both sides.

Adapted from a Kraft recipe printed many years ago.