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Vegetarian Chili

  • Vegetarian Chili

    Ingredients:

    • 2 tablespoons olive oil
    • 1 1/2 cups chopped yellow onions
    • 1 cup chopped red bell peppers
    • 2 tablespoons minced garlic
    • 1 medium zucchini, stem ends trimmed and cubed
    • 2 cups fresh corn kernels (about 3 ears)
    • 1 1/2 pounds Portobello mushrooms (about 5 large), stemmed, wiped clean and cubed or button mushrooms whole
    • 2 tablespoons chili powder
    • 1 tablespoon ground cumin
    • 1/4 teaspoon cayenne
    • 4 large tomatoes, peeled, seeded and chopped
    • 3 cups cooked black beans
    • 10 ounces tomato sauce
    • 1 cup water
    • 1/4 cup chopped fresh cilantro leaves
    • 1/2 cup plain low-fat Greek yogurt, garnish
    • 1/2 cup chopped green onions, garnish

    Directions:

    1. In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers and garlic and cook, stirring, until soft, about 3 minutes.
    2. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
    3. Add the chili powder, cumin, and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
    4. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
    5. Remove from the heat and stir in the cilantro.
    6. To serve, ladle the chili into the bowls. Top each serving with a dollop of plain low-fat Greek yogurt. Sprinkle chopped green onions and serve.

    Yield:

    8 servings (1 cup)

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Mushrooms are low in calories and fat, cholesterol-free and essentially free of sodium. All mushrooms contain a wide variety of essential nutrients, including B vitamins, riboflavin, niacin, and pantothenic acid. They also contain copper and the antioxidants selenium and ergothioniene.

    Mushrooms are the best source of selenium in the fruit and vegetable aisle. In the body, selenium forms an antioxidant that may help protect cells from damage. Ergothioneine is a also a natural antioxidant found in mushrooms, with about 3 to 4 milligrams per serving.

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