Quick, Pantry Staples Vegetarian Chili

Macros / Serving Size

Protein 12 g | Fat 14 g | Carbs 27 g

% Calories of Macros / Serving Size

Calories 264 | Protein 17 % | Fat 45 % | Carbs 38 %

Nutrients / Serving Size

Fiber 6 g | Sodium 341 mg | Sat. Fat 4 g

Ingredients (Serves 4)

• 1 16 oz. can pinto beans, drained and rinsed
• 1 15 oz. can whole kernel corn, drained and rinsed
• 1 14.5 oz. can petite diced tomatoes, No Added Salt
• 1 14.5 oz. can low-sodium chicken broth
• 1 cup of water
• 1 tbsp. olive oil
• ½ medium white onion, diced
• 1 medium zucchini, diced
• 2-3 cloves of fresh garlic, minced
• 1 tsp. ground cumin
• 4-5 dashes black pepper
• 1 tbsp. chili powder
• 4 oz. sharp cheddar cheese
• 4 tbsp. non-fat, plain Greek Yogurt
• Lime zest, (optional)
• 1 tbsp. fresh cilantro, chopped (optional)
• Salt, to taste (optional)

Directions

1. In a large sauce pan, bring olive oil to temperature over medium heat.  Add the diced zucchini and onion and sauté adding 1-2 tbsp. of water to prevent sticking and burning.  Once the vegetables begin to soften, add the dry spices.  Cook stirring constantly for 1 minutes.   Add the canned goods in order and then the remaining water.  Cover and simmer until the zucchini is very tender (about 10 minutes).
2. Remove from heat and serve 1/4^th of the chili in a bowl topped with 1/4^th of the avocado, cheese, and yogurt.  Zest with a bit of lime and add a bit of cilantro if desired.

Tips

• Make in advance and allow the flavors to blend for a day.
• Double the batch and freeze half for a quick dinner at a later date.
• For those that desire meat, consider adding ½ lb. of cooked lean meat in step 2.
• Consider serving alongside a leafy green salad or on top of a serving of brown rice or quinoa.
• Nutrition analysis is based on the use of No Added Salt canned tomatoes.  Although the recipe calls for 15-15 oz of low-sodium chicken broth, canned, analysis was based on the use of 14.5 oz.  Optional ingredients were not included in the nutrition analysis.