Bean and Veggie Chili

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1 tablespoon canola oil

  • 1 large white onion, chopped
  • 2 carrots, chopped
  • 1 bell pepper, any color, chopped
  • 1 small yellow squash, chopped
  • 1 small zucchini, chopped
  • 4 garlic cloves, grated
  • 1 1/2 tablespoons chili powder
  • 3/4 teaspoon cumin
  • 2 (15 oz.) cans no-salt added kidney, black or cannellini beans, rinsed
  • 1 (28-ounce) can no-salt added diced tomatoes
  • 1 (28 oz.) can tomato sauce
  • Suggested Toppings:

1 cup low-fat plain yogurt or sour cream (optional)

1/4 cup cilantro, chopped (optional)

4 green onions, chopped (optional)

1 jalapeno, thinly sliced (optional)

  • 1/4 cup pumpkin seeds, toasted (optional)

No Salt Seasoning and Pepper, to taste

Bring a large soup pot or Dutch oven up to medium-high heat. Add the oil. Saute the onions, carrots, bell pepper, squash and zucchini with no salt seasoning and pepper. Cook until the vegetables have slightly softened, about 4-5 minutes. Reduce the heat to medium. Add the garlic, chili powder and cumin. Cook, stirring occasionally, for another 3-4 minutes or until carrots have softened..

Stir in the beans, tomatoes with their juices and tomato sauce. Bring to a boil, then reduce the heat to low. Cook, stirring occasionally, for 10-15 minutes. Serve with desired toppings.

Sponsor: Intermountain Medical Center Heart Institute