Sheila's Favorite Vegetable Chili
Photo by: Steven Mark Needham
I cut the veggies into large pieces, so this dish appears as hearty as any beef chili.
ingredients: Add all to shopping list
4 tablespoons olive oil
4 medium-sized onions, chopped
4 medium-sized carrots, cut into
1/2-inch pieces
2 tablespoons minced garlic
2 tablespoons chili powder
2 tablespoons cumin
1/2 pound red-skinned new potatoes,
cut into 1/2-inch pieces
1 each red, green and yellow bell pepper, cut into 1/2-inch pieces
2 cans (28 ounces each) peeled plum tomatoes, chopped, with their juices
1 tablespoon tomato paste
1 tablespoon brown sugar
2 teaspoons dried oregano
1 teaspoon fennel seeds
2 each yellow squash and zucchini, halved lengthwise, seeded and cut into 1/2-inch pieces
1 can (15 1/2 ounces) garbanzo beans, drained and rinsed
1/2 cup chopped parsley
Salt and pepper, to taste
2 tablespoons fresh lemon juice
Your favorite garnishes, for serving
4 medium-sized onions, chopped
4 medium-sized carrots, cut into
1/2-inch pieces
2 tablespoons minced garlic
2 tablespoons chili powder
2 tablespoons cumin
1/2 pound red-skinned new potatoes,
cut into 1/2-inch pieces
1 each red, green and yellow bell pepper, cut into 1/2-inch pieces
2 cans (28 ounces each) peeled plum tomatoes, chopped, with their juices
1 tablespoon tomato paste
1 tablespoon brown sugar
2 teaspoons dried oregano
1 teaspoon fennel seeds
2 each yellow squash and zucchini, halved lengthwise, seeded and cut into 1/2-inch pieces
1 can (15 1/2 ounces) garbanzo beans, drained and rinsed
1/2 cup chopped parsley
Salt and pepper, to taste
2 tablespoons fresh lemon juice
Your favorite garnishes, for serving
directions:
1. Place the oil in a large, heavy pot over medium heat. Add the
onions and carrots; cook, stirring, for 7 minutes. Add the garlic and
cook, stirring, for 3 minutes more. Reduce heat to low and stir in the
chili powder and cumin. Cook 1 minute longer.
2. Stir in the potatoes, bell peppers, canned tomatoes, tomato
paste, brown sugar, oregano and fennel seeds. Bring to a boil, reduce
heat to medium and simmer, partially covered, for 25 minutes, stirring
occasionally.
3. Add the yellow squash, zucchini, beans and parsley. Season
with salt and pepper. Simmer, uncovered, for 20 minutes longer, or
until the vegetables are tender, stirring occasionally. Stir in the
lemon juice. Serve hot with a selection of garnishes.
KITCHEN COUNTER:
Serves 10. Per serving (without garnishes): 250 calories, 38g carbohydrate, 8g protein, 8g fat, no cholesterol.
Next up: Country Cornbread
