Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
1 tbsp olive oil
½ cup diced onion
1 clove garlic, minced
1 green bell pepper, cored and diced
1 small eggplant, peeled and diced
1 jalapeno, seeds and core removed, minced
2 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
¼ tsp smoked paprika
1 (15 oz.) can no salt added tomato sauce
1 (14.5 oz.) can no salt added diced tomatoes
2 (15 oz.) cans low-sodium red kidney beans, rinsed and drained
¼ tsp fine ground sea salt
Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.
Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.
Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.
Pour in the the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.
Nutrition information for 1 serving: Calories 351; Total Fat 5.4 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 216 mg; Carbohydrate 61.8 g; Fiber 20.2 g; Sugar 13.5 g; Protein 17.9 g