Very Veggie Chili
As with most chilies, this delicious, hearty version, from Scramble fan Sherry Ettleson, is even better on the second day, so it is a great recipe to make in advance. Don't be put off by the number of ingredients - most come out of a can and the vegetables can be chopped in a food processor.
Ingredients
- 1 Tbsp. extra virgin olive oil
- 4 cloves garlic minced, about 2 tsp.
- 1 yellow onion finely diced
- 1 carrot diced
- 1 zucchini diced 2 – 3 cups or use chopped baby spinach
- 15 oz. canned red kidney beans (preferably with no sugar added)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), with their liquid
- 28 oz. diced tomatoes with their liquid
- 6 oz. tomato paste
- 4 cups reduced-sodium chicken or vegetable broth (or use any variety)
- 1 1/2 Tbsp. brown sugar
- 2 tsp. ground cumin
- 1 - 2 Tbsp. chili powder
- 1 tsp. dried oregano
- 1/2 cup quick-cooking brown or regular white rice
- 1 cup shredded Cheddar cheese for serving (optional)
- 3/4 cup low fat sour cream or plain Greek yogurt (or use any variety) for serving (optional)
Instructions
- Heat the oil in a large stockpot over medium heat. Add the garlic, onions, carrots, and 1 cup of the zucchini (if using spinach wait to add it later). Cook until the onions are soft, about 8 minutes.
- Add the beans, tomatoes, tomato paste, broth, sugar, cumin, chili powder, and oregano. Stir to combine and simmer for 30 minutes, stirring occasionally.
- Add the remaining zucchini (or spinach) and the rice. Simmer it for 20 more minutes, partially covered, stirring occasionally. S
- erve it immediately, topped with cheese and/or sour cream, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions
- Reduce the broth to 2 cups. Place all ingredients except the cheese and sour cream in the slow cooker and cook on high for 2 1/2 - 3 1/2 hours. Alternatively, cook the rice separately and cook the chili on low for 5 - 6 hours, adding the cooked rice in the last 30 minutes. Serve topped with the cheese and/or sour cream, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Peel the garlic, dice the onion, carrot, and zucchini, combine the sugar and spices, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the chili.
Scramble Flavor Booster: Use hot Mexican chili powder and top the chili with salsa, hot pepper sauce, or diced onions or scallions.
Tip: Chili is a fun and flexible dinner because the variations are endless. It can be made with or without meat and with or without beans. You can also vary the taste of the chili significantly with the spices and vegetables you choose to add.
Nutritional Information Per Serving (% based upon daily values): Calories 250, Total Fat: 5g, 8%; Saturated Fat: 1g, 5%; Cholesterol: 5mg, 2%; Sodium: 590mg, 25%; Total Carbohydrate: 43g, 14%; Dietary Fiber: 10g, 40%; Sugar: 12g; Protein: 11g
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