Packed with vegetables and fiber-rich black beans, this vegetarian chili makes for a satisfying meal on cold winter nights. Don't forget to offer an array of toppings, like reduced-fat sour cream, shredded Cheddar, chopped fresh cilantro, sliced green onions or jalapeños, and your favorite hot sauce.
Ingredients:
2 28-ounce cans diced tomatoes
¼ cup canola or olive oil
6 cloves garlic, minced
1 pkg crimini mushrooms, quartered*
2 zucchini, sliced in 1” quarter moons
2 yellow squash, cut in 1” quarter moons
1 large onion, diced 1” pieces
1 bag fresh spinach
1 bag carrot coins
2 ears yellow corn, shucked and cut off cob
1 green bell pepper, cut in 1” dice
1 red bell pepper, cut in 1” dice
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon oregano
1 bag black beans, soaked and cooked, or 2 large cans black beans, drained
salt and pepper
In a large dutch oven or pot with a lid, heat oil.
Add onions, peppers, and garlic to hot oil. Cook vegetables until they begin to soften, then add the remaining vegetables, tomatoes and spices. Bring the mixture to a simmer, then add black beans. Simmer for 30-40 minutes to develop flavors. Adjust seasoning to taste, adding cayenne or hot peppers if desired. Serves 8-12.
*If you prefer, use regular button mushrooms instead of crimini. And, you can use any combination of vegetables you like. Just remember that some vegetables take longer to soften than others, so plan accordingly.
Healthful/Helpful
Add some spice to your chili to fire up your metabolism.
According to a study in the British Journal of Nutrition, eating foods with capsaicin (the compound that gives chilies their burn) can rev up your metabolism. So leverage a range of hot peppers for your next batch of chili. Spicy foods can also keep you satisfied for longer.
Money-saving tip: When selecting your vegetables, seek out what's local and in-season. Produce can be expensive, but it will cost 50% to 75% less if it hasn't been shipped from another country.
Fun Fact: Chili has been the official "state food" of Texas since 1977.
Festivals and Events: Chili cook-offs are a popular social event in the United States every fall, and Georgia is no exception, with competitions and festivals held throughout the state. Some of the most notable include: the Georgia State Chili Cook-Off in Marietta, The Atlanta Chili Cook-Off, the Trout Unlimited Chili Cook-Off in Rome, and The Great Miller Lite Chili Cook-Off in Stone Mountain.
