Vegetable Chili


Classifications: Main Dishes

Qty Measure Ingredient


2 large onions, chopped

1 medium green pepper, chopped

3 cloves garlic, minced

1 tablespoon cooking oil

1/2 cup water

2 medium carrots, cut in chunks

2 medium potatoes, peeled & cubed

1 14-1/2oz can chicken broth

1 to 2 tbls chili powder

2 tablespoons sugar

1 teaspoon ground cumin

3/4 teaspoon dried oregano

1 small zucchini, sliced 1/4" thick

1 small yellow squash, sliced 1/4" thick

2 28oz cans crushed tomatoes

1/3 cup ketchup

1 16oz can kidney beans, rinsed & drained

1 15oz can garbanzo beans, rinsed & drained

1 15oz can black beans, rinsed & drained

1 15-1/2oz can black-eyed peas, rinsed & drained

Instructions: In a Dutch oven or soup kettle, saute onions, green pepper and garlic in oil until tender. Add water and carrots; cover and cook over medium-low heat for 5 minutes. Add potatoes, broth,chili powder, sugar, cumin and oregano; cover and cook for 10 minutes. Add zucchini, squash, tomatoes and ketchup; bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in beans and peas; simmer for 10 minutes. Yield: 12-16 servings.



Background: Note: DIABETIC EXCHANGES: One 1-cup serving (prepared with low-sodium broth) equals 1-1/2 starch, 1 vegetable, 1/2 fat; also, 160 calories, 390 mg sodium, 1 mg cholesterol, 29 gm carbohydrate, 7 gm protein, 2 gm fat.

Serves: 16

Food Exchanges: