Chili. The change of season has us yearning for a piping-hot bowl of the cool-weather staple. To save the day, Parkview Clinical Dietitian Sara Bennett shares her suggestions for simple swaps to the most popular prescription that serve some healthful benefits without sacrificing that familiar flavor, as well as her personal meat-free favorite. Try Sarah’s vegetarian option or use her tips to find your own unique combination.
Vegetarian Chili
Clinical Dietitian Sara Bennett
2 teaspoons olive oil
2 cups chopped onions
1 tablespoon minced garlic
2 cups chopped red pepper
2 cans no salt added stewed tomatoes
2 cans low sodium chicken or vegetable broth
1 can no salt added black eyed peas or white northern beans, rinsed
1 can no salt added black bean, rinsed
1 can no salt added kidney beans, rinsed
1 cup quick cook barley
2 tablespoons chili powder
1 teaspoon cumin
1/8 -1/4 teaspoon cayenne pepper
- Put olive oil in a medium skillet and sauté onion, garlic and red pepper for about 3 minutes.
- Place all ingredients in a slow cooker sprayed with nonstick cooking spray and cook on low for 4 hours or until ready to eat, or place all ingredients in a pot and cook for 20 minutes.
