Hearty Bean & Vegetable Chili

This is a basic chili recipe that allows you to create new tastes. For example, serve with diced avocado on top and a wedge of lime, or use 2 tbsp (25 ml) sweet “with heat” mustard rather than jalapeno for a milder flavour.

Prep time: 2 hours, 30 minutes Serves: 12 (1 cup / 250 ml/per serving)

Ingredients

  • 2 tbsp / 25 ml olive oil
  • 2 cups / 500 ml diced onion
  • 2 cups / 500 ml diced butternut squash
  • 2 cups / 500 ml sliced brown mushrooms
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 2 stalks celery, sliced
  • 5 cloves garlic, fi nely chopped
  • 1 – 2 oz / 59 g package chili seasoning
  • 3 cups / 750 ml no-salt-added vegetable broth
  • 1 – 28 oz / 796 ml can no-salt-added diced tomatoes
  • 1 – 5 1/2 oz / 156 ml can tomato paste
  • 2 – 19 oz / 540 ml cans no-salt added red kidney beans, rinsed
  • 1 cup / 250 ml frozen corn kernels
  • 2 tbsp / 25 ml jalapeno mustard
  • 2 tbsp / 25 ml prepared yellow mustard
  • to taste salt
  • to taste black pepper
  • 1/2 cup / 125 ml chopped cilantro

Instructions

  1. In large Dutch oven over medium to medium-high heat, add oil, onion, butternut squash, mushrooms, peppers, celery and garlic. Sauté 15-18 minutes until soft and starting to brown. (Reduce heat if vegetables are browning too quickly.)
  2. Add chili seasoning, stir and cook for 1 minute.
  3. Add vegetable broth, bring to boil, reduce heat, cover and simmer for 30 minutes.
  4. Add diced tomatoes, tomato paste, beans, corn and mustards. Stir well, bring to a simmer, cover and cook for 45 minutes.
  5. Add salt and pepper to taste.
  6. Stir in cilantro before serving.
  7. Refrigerate for up to 2 days or freeze up to 2 months.

Chili tastes best made one day ahead and gently reheated prior to serving.

Per serving (270.41 g): 108.64 Calories, 4.32 g protein, 18.55 g carbohydrate, 3.58 g fi bre, 5.88 g sugar, 2.14 g fat, 0.29 g saturated fat, 0 g trans fat, 0 mg cholesterol, 485.78 mg sodium

Top

Pin It on Pinterest