Vegetable and Bean Chili

  • Prep 60 min
  • Total 60 min
  • Ingredients 13
  • Servings 6

Ingredients

1
tablespoon olive or vegetable oil
1
large onion, coarsely chopped (1 cup)
2
teaspoons finely chopped garlic
1
bag (1 lb) frozen broccoli, cauliflower and carrots
1
can (15 to 16 oz) red beans, drained, rinsed
1
can (15 oz) Progresso™ chickpeas (garbanzo beans), drained, rinsed
2
cans (14.5 oz each) diced tomatoes with green chiles, undrained
1
can (8 oz) tomato sauce
2
cups frozen corn
2
tablespoons chili powder
1
tablespoon ground cumin
3/4
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)

Steps

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  • 1
    In 4 1/2- to 5-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic; cook 4 to 5 minutes, stirring frequently, until onions are softened.
  • 2
    Stir in remaining ingredients. Heat to boiling. Reduce heat to medium-low; cover and cook 15 to 20 minutes, stirring occasionally, until chili is hot and vegetables are crisp-tender.

Notes









Tips

Expert Tips

Break out of the box—any combination of your favorite vegetables or canned beans will work well in this recipe.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
360
Calories from Fat
50
% Daily Value
Total Fat
5g
8%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
950mg
40%
Potassium
1120mg
32%
Total Carbohydrate
62g
21%
Dietary Fiber
15g
61%
Sugars
14g
Protein
16g
% Daily Value*:
Vitamin A
70%
70%
Vitamin C
45%
45%
Calcium
15%
15%
Iron
35%
35%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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