Wellness Articles

Vegetable Chili

Vegetable Chili Recipe offered by Vitality Clinic

If you prefer, substitute 2-1/2 cups rinsed and drained canned red kidney or small red beans for the dried. Increase the water in the chili from 1 cup to 1-1/2 cups if substituting canned beans. Sweet potatoes vary in dryness depending upon their age and type, so in step 4, check the potatoes after 10 minutes. If they seem to be almost tender, don’t cook the full 20 minutes; just skip to the next step and add the spinach and beans.

1 cup dried red kidney beans (8 ounces), rinsed and picked over
1 tablespoon olive oil
1 medium red onion, chopped
2 cloves garlic, minced
1 green bell pepper, cut into 1/2-inch squares
1 pound sweet potatoes, peeled and cut into 1-inch chunks
1-1/2 teaspoons chili powder
1 teaspoon salt
3/4 teaspoon cinnamon
3/4 teaspoon ground coriander
3/4 teaspoon ground cumin
2 cans (8 ounces each) no-salt-added tomato sauce
1 package (10 ounces) frozen chopped spinach
1 package (10 ounces) frozen corn kernels

1. In medium saucepan, combine beans and cold water to cover by 2 inches. Bring to a boil and boil 2 minutes. Let stand 1 hour; drain.

2. Return drained beans to saucepan. Add cold water to cover by 2 inches and bring to a boil. Reduce to a simmer, partially cover, and cook 1 hour or until beans are tender. Drain, reserving 1/2 cup bean cooking liquid.

3. Meanwhile, in Dutch oven or flameproof casserole, heat oil over medium-low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is tender. Add bell pepper and cook, stirring frequently, for 5 minutes or until tender.

4. Stir in sweet potatoes, chili powder, salt, cinnamon, coriander, and cumin until coated. Add tomato sauce and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 20 minutes.

5. Stir in spinach, beans, and reserved bean cooking liquid. Return to a boil, reduce to a simmer, cover, and cook 20 minutes longer or until sweet potatoes are tender. Add corn and cook for 5 minutes to heat through.

Nutritional Information Per serving: 453 calories, 5.5g total fat, 0.8g saturated fat, 2.9g monounsaturated fat, 1.2g polyunsaturated fat, 19g dietary fiber, 21g protein, 88g carbohydrate, 0mg cholesterol, 837mg sodium.

Good source of: beta-carotene, fiber, folate, iron, lutein & zeaxanthin, lycopene, magnesium, manganese, niacin, potassium, quercetin, thiamin, riboflavin, vitamin B6, vitamin C, vitamin E. Recipe for eczema.

The Vitality Clinic Team

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