Healthy Dad - Recipes

Vegetarian Chili

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  • 2 cups (500 mL) fresh diced tomatoes (3 medium)
  • 1 cup (250 ml) canned navy beans, drained and rinsed
  • 1 can (5.5 oz/156 mL) tomato paste
  • 1 cup (250 mL) frozen corn
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 tsp (5 mL) onion powder
  • 1 tsp (5 mL) garlic powder
  • 2 tsp (10 mL) chili powder
  • ¼ cup (60 mL) grated light cheddar cheese
  • 1 green onion sliced

Instructions: In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Portion into 4 bowls and top with a sprinkle of cheese and green onions.

Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week.

Yield: 4 servings.

Nutritional Facts:

A quarter of this recipe equals 323 calories, 4g fat (1g saturated fat), 5mg cholesterol, 16g protein, 61g carbohydrate, 12g fiber, 514mg sodium, 1,323mg potassium

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