It’s a Chili Day!

So full of flavour, and filling, you won’t even guess that this chili is vegetarian.  Great comfort food for a chilly day!

Vegetarian Chili Chowder

Serves 4 Serving Size:  Approximately 1 1/2 cups (375 mL)

Ingredients:

canola oil spray

1/4 cup (60 mL) onion

1Tbsp (15 mL) jalapeño pepper, ribs and seeds removed, chopped

1/4 cup (60 mL) celery, chopped

1 clove garlic, minced

2 tsp (10 mL) chili powder

1/2 tsp (2 mL) ground cumin

1/2 tsp (2 mL) smoked paprika

1 tsp (5 mL) dried mustard

1 cup (250 mL) no-added-salt diced tomatoes, undrained

1/2 cup (125 mL) no-added-salt tomato sauce

1 Tbsp (15 mL) white wine vinegar

1 cup (250 mL) cooked great northern or pinto beans, drained and rinsed

1 cup (250 mL) potatoes, diced

1/2 cup (125 mL) corn kernels, fresh, frozen or canned (drained)

1/2 cup (125 mL) carrots, diced

1/2 cup (125 mL) low-sodium vegetable broth

pinch of chipotle chill pepper

dash of freshly ground pepper

tabasco sauce, optional

 

Directions:

1.  Lightly spray non- stick medium saucepan with canola oil spray.  Heat saucepan.

2. Cook onion, jalapeño pepper, celery and garlic for 2-3 minutes or until softened.  Add spices; cook, stirring, for 1 minute.  Add tomatoes, beans, potatoes, corn, carrots and vegetable stock; bring to a boil.

3.  Reduce heat and simmer for 15-20 minutes or until potatoes are tender and chowder has thickened. Season with pepper and chipotle chill pepper if desired.

4.  For added zing, add  1/4 – 1/2 tsp (1-2 mL) Tabasco sauce.

 

Nutritional Analysis Per Serving:  281 kcal, 2 g fat, 0.2 g saturated fat 56 g carbohydrate, 7 g fibre, 12 g protein.

 

This recipe was used with permission of the Alberta Pulse Growers Commission.  For more great Pulse recipes go to http://www.pulse.ab.ca/consumers/recipes#.UqJNq6U-myM