Also from Cooking Light. This could NOT be easier! I SWEAR! Again, see nutritional info at bottom.
This is more of a bean soup than a chili. To make it more of a chili without adding the cholesterol of ground beef or poultry, I've added Morningstar Farms® Meal Starters™ Grillers® Recipe Crumbles™ (you can find it in the frozen food section, along with frozen veggies and such) which is a vegetarian version of ground beef. It's yummy to add to pasta sauces too! :-)
Jane's Vegetarian Chili
1 tablespoon olive oil
2 cups chopped onion
3 garlic cloves, minced
4 cups water, divided (I use chicken stock for a more rubust flavor. Swanson's makes a delicious low sodium, non-fat, non-cholesterol one called "Natural Goodness™ Chicken Broth")
2 tablespoons sugar
2 tablespoons chili powder (i'm not much into chili powder. i used a pinch of ground ancho pepper instead - adds a nice earthy flavor and depthness)
2 tablespoons Worcestershire sauce (dont' skip this ingredient - it adds amazing flavor!)
2 (14.5-ounce) cans diced tomatoes, undrained
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) can tomato paste
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.
Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls.
Yield: 8 servings (serving size: 1 1/2 cups soup)
CALORIES 276(11% from fat); FAT 3.5g (sat 0.3g,mono 1.3g,poly 1g); PROTEIN 12.7g; CHOLESTEROL 0.0mg; CALCIUM 107mg; SODIUM 587mg; FIBER 14.7g; IRON 4.2mg; CARBOHYDRATE 49.7g
Cooking Light, JANUARY 2005
~ This Girl
"The ultimate cure for obesity is exercise!" -Covert Bailey, Fit or Fat?