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Spicy Vegetarian Chili
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 medium yellow onion, chopped
- 1 medium green bell pepper, cut in 1/2-inch pieces
- 1 Tbsp. finely chopped garlic
- 1-3 jalapeno peppers (as desired), seeded and minced
- 1 Tbsp. ground cumin
- 1 Tbsp. chili powder
- 1 tsp. dried oregano
- 2 cans (15 oz.) pinto beans, rinsed and drained
- 1 cup diced canned tomatoes, drained
- 2 cups reduced-sodium vegetable broth, divided
- 1/2 cup chopped cilantro leaves
- 2 Tbsp. masa harina or cornmeal
- Freshly ground black pepper to taste
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Directions
- In a medium Dutch oven or non-stick pot, heat oil over medium-high heat. Sauté onion, bell pepper and garlic in oil until onion is translucent, about 4 minutes.
- Add jalapeno, cumin, chili powder and oregano. Stir until spices are fragrant, about 1 minute. Don't let them burn.
- Add beans, tomatoes, all but 3 tablespoons of the vegetable broth and cilantro. Set remaining vegetable broth aside. Bring chili to a boil, reduce the heat and simmer, uncovered, about 10 minutes.
- Meanwhile, place masa or cornmeal in a small bowl. Mix in reserved vegetable broth, stirring until smoothly blended. Stir in cornmeal mixture, blending well. Add pepper to taste. Continue simmering 10 minutes longer, stirring frequently to prevent burning.
- For best flavor, let chili sit 1 to 2 hours, reheat and serve.
Per serving:
274 calories
5 g. total fat (less than 1 g. saturated fat)
43 g. carbohydrate
15 g. protein
14 g. dietary fiber
597 mg. sodium
Source: AICR
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