Vegetable Chili
Chunks of zucchini, sweet potatoes, and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot.
- 50 minutes
- 5 Servings
- $9.00 or more
Vegetable Chili
Chunks of zucchini, sweet potatoes, and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot.
- 50 minutes
- 5 Servings
- $9.00 or more
Ingredients
- 2 tablespoons vegetable oil
- 2 yellow onions
- 2 zucchinis
- 2 sweet potatoes
- 3 cloves garlic
- 2 teaspoons ground cumin
- 2 tablespoons chili powder
- 2 teaspoons dried oregano
- 3 cans 16 ounce low-sodium dark red kidney beans
- 2 cans 14.5 ounce low-sodium diced tomatoes
- 2 cups frozen corn
Steps
Put the pot over medium heat and when it is hot, add the oil. Add the onions, zucchini, sweet potatoes, garlic, and spices and cook, stirring from time to time, for 20 minutes.
Add the kidney beans and tomatoes. Stir and cook, covered, until the squash is tender, about 30 minutes.
Add the corn and cook until warmed throughout.
Serve right away or transfer to a container once cooled. Refrigerate up to 5 days.
Ingredients
Serving Size: 2 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 427 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 78 g |
| Dietary Fiber | 21 g |
| Total Sugars | 18 g |
| Added Sugars included | 0 g |
| Protein | 20 g |
| Minerals | |
| Calcium | 196 mg |
| Potassium | 1643 mg |
| Sodium | 480 mg |
| Copper | 695 mcg |
| Iron | 7 mg |
| Magnesium | 154 mg |
| Phosphorus | 441 mg |
| Selenium | 5 mcg |
| Zinc | 3 mg |
| Vitamins | |
| Vitamin A | 545 mcg RAE |
| Vitamin B6 | 0.9 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 46 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 37 mcg |
| Folate | 137 mcg DFE |
| Thiamin | 0.5 mg |
| Riboflavin | 0.5 mg |
| Niacin | 4 mg |
| Choline | 126 mg |
Source:
- USDA Center for Nutrition Policy and Promotion