Vegetarian chili

Ingredients

• 2 cups (500 mL) fresh diced tomatoes (3 medium)
  
• 1 cup (250 ml) canned navy beans, drained and rinsed
  
• 1 can (5.5 oz/156 mL) tomato paste
  
• 1 cup (250 mL) frozen corn
  
• 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  
• 1 red pepper, diced
  
• 1 green pepper, diced
  
• 1 tsp (5 mL) onion powder
  
• 1 tsp (5 mL) garlic powder
  
• 2 tsp (10 mL) chili powder
  
• ¼ cup (60 mL) grated light cheddar cheese
  
• 1 green onion sliced

Directions

1. In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot.
2. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week
3. Portion into 4 bowls and top with a sprinkle of cheese and green onions.

Nutritional info per serving (1 ¼ cup / 300 ml)

• Calories: 323
  
• Protein: 16 g
  
• Total fat: 4 g
  Saturated fat: 1 g
  Cholesterol: 5 mg
• Carbohydrate: 61 g
  Dietary fibre: 12 g
• Sodium: 514 mg
  
• Potassium: 1,323 mg

Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.