Recipe: Vegetarian Red Bean Chili

This chili is a heart-healthy twist on the original, with soy crumbles as a stand-in for meat. Deep spices, savory stewed tomatoes and hearty kidney beans help create the richness you come to expect from a chili, despite the lighter calories and reduced fat. Easy to make — cooks in about 11 minutes — this chili is sure to be a family favorite.

Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 1/3 cup chopped green bell pepper
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 14 1/2-ounce can Mexican recipe stewed tomatoes with juices
• 8 ounces frozen veggie (soy) crumbles, thawed
• 1 cup canned red kidney beans, drained and rinsed
• 1/4 cup water
• 1/2 cup 2% shredded Cheddar cheese
• 4 tbsp low-fat sour cream
• Salt and pepper to taste

Directions

1. Heat oil in heavy large skillet over medium-high heat. Add soy crumbles, onion and peppers. Sauté until vegetables are tender and soy crumbles are lightly browned (about 5 minutes). Add chili powder and cumin; stir 1 minute.
2. Add in tomatoes with juice, kidney beans and 1/4 cup water. Cook until slightly thickened, breaking up any large tomato pieces and stirring occasionally, about 5 minutes. Season to taste with salt and pepper. Divide chili among four bowls; top with cheese and a dollop of sour cream and serve.

Nutrition information (per serving)

Makes 4 servings

Calories: 306
Total fat: 14 g
Saturated Fat: 3.7 g
Fiber: 9 g
Sugar: 8.7 g
Protein: 19.3 g
Sodium: 748 mg
Calcium: 286.7 mg
Magnesium: 35.9 mg
Potassium: 461.2 mg