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Vegetable-Bean Chili

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.41

$0.41 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

26 super bowl,vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre American
spoonacular Score:46%

Spoonacular Score: 46%

 

The recipe Vegetable-Bean Chili is ready in approximately 45 minutes and is definitely an excellent gluten free and vegan option for lovers of American food. For 41 cents per serving, this recipe covers 6% of your daily requirements of vitamins and minerals. This recipe makes 26 servings with 60 calories, 3g of protein, and 1g of fat each. It can be enjoyed any time, but it is especially good for The Super Bowl. Head to the store and pick up salt, cumin, oregano, and a few other things to make it today. 1 person has tried and liked this recipe. Not a lot of people really liked this soup. All things considered, we decided this recipe deserves a spoonacular score of 49%. This score is good. Similar recipes include Vegetable and Bean Chili, Vegetable and Bean Chili, and Vegetable Bean Chili.

Ingredients

Servings:
2
2  bay leaves
bay leaves
2 cans
2 cans canned beans
canned beans
16 oz
16 oz canned tomato sauce
canned tomato sauce
1 can
1 can whole canned tomatoes
whole canned tomatoes
2 medium
2 medium carrots
carrots
1 tsp
1 tsp cayenne pepper
cayenne pepper
2 Ribs
2 Ribs celery
celery
2 Tbsps
2 Tbsps chili powder
chili powder
1 cup
1 cup frozen corn
frozen corn
2 tsps
2 tsps cumin
cumin
2
2  ears corn
ears corn
0.44 cloves
0.44 cloves garlic
garlic
1 medium
1 medium green bell pepper
green bell pepper
1
1  onion
onion
2 tsps
2 tsps oregano
oregano
some
some salt
salt
2 medium
2 medium tomatoes
tomatoes
1 cup
1 cup vegetable stock
vegetable stock
2  bay leaves
2
bay leaves
2 cans canned beans
2 cans
canned beans
16 oz canned tomato sauce
16 oz
canned tomato sauce
1 can whole canned tomatoes
1 can
whole canned tomatoes
2 medium carrots
2 medium
carrots
1 tsp cayenne pepper
1 tsp
cayenne pepper
2 Ribs celery
2 Ribs
celery
2 Tbsps chili powder
2 Tbsps
chili powder
1 cup frozen corn
1 cup
frozen corn
2 tsps cumin
2 tsps
cumin
2  ears corn
2
ears corn
0.44 cloves garlic
0.44 cloves
garlic
1 medium green bell pepper
1 medium
green bell pepper
1  onion
1
onion
2 tsps oregano
2 tsps
oregano
some salt
some
salt
2 medium tomatoes
2 medium
tomatoes
1 cup vegetable stock
1 cup
vegetable stock

Equipment

pot
pot
pot
pot


Instructions

  1. The following recipe is one of my favorites. It is modified very little lowfat, but easily adaptable).
  2. In a large pot, saute over medium heat the onion, carrots, celery, bell pepper and garlic until softened, about 7 minutes. Add the spices and stir for 30 seconds. Stir in the beans, tomato sauce, tomatoes, and vegetable stock. Cook, partially covered, until thickened, about 20 minutes. Stir in the corn and cook for 5 minutes. Remove bay leaves and serve.
  3. One good way to serve the chili is with tortillas, salsa and sour cream.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.42
Ingredient
2 bay leaves
2 cans canned beans
16 ounces canned tomato sauce
1 can whole canned tomatoes
2 mediums carrots
1 teaspoon cayenne pepper
2 Ribs celery
2 tablespoons chili powder
1 cup frozen corn
2 teaspoons cumin
2 ears corn
4 cloves garlic
1 medium green bell pepper
1 onion
2 teaspoons oregano
some salt
2 mediums tomatoes
1 cup vegetable stock
Price
$0.04
$1.62
$1.78
$0.88
$0.21
$0.23
$0.30
$0.69
$0.50
$0.26
$1.66
$0.27
$0.36
$0.24
$0.21
$0.01
$0.92
$0.76
$10.94

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • If you are concerned about BPA-linings in canned products, look for tomato products packaged in glass, as acidic foods like tomatoes are more likely to leach BPA from the lining. You might also look for low-sodium versions or the label "no salt added" to cut down on unnecessary sodium.

  • get more health tips

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
59 Calories
3g Protein
0.58g Total Fat
12g Carbs
9% Health Score
Limit These
Calories
59
3%

Fat
0.58g
1%

  Saturated Fat
0.1g
1%

Carbohydrates
12g
4%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
449mg
20%

Get Enough Of These
Protein
3g
6%

Vitamin A
1270IU
25%

Fiber
3g
14%

Manganese
0.24mg
12%

Vitamin C
9mg
12%

Potassium
306mg
9%

Vitamin B6
0.14mg
7%

Iron
1mg
7%

Phosphorus
67mg
7%

Vitamin K
7µg
7%

Copper
0.13mg
7%

Magnesium
25mg
6%

Vitamin E
0.86mg
6%

Folate
22µg
6%

Vitamin B1
0.09mg
6%

Vitamin B3
0.99mg
5%

Vitamin B2
0.07mg
4%

Calcium
30mg
3%

Zinc
0.45mg
3%

Vitamin B5
0.29mg
3%

Selenium
0.82µg
1%

covered percent of daily need

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