Veggie Chili

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Prep Time: Cook Time: Serves:
45 minutes 1 hour 10

veggie_chiliHere’s a terrific chili recipe for vegetarians or people who are simply cutting back on their meat consumption. It’s brimming with all kinds of good things like plum tomatoes, eggplant, edamame, garlic, onions, garbanzo and canellini beans. Even meat lovers will enjoy it.

Why try? This recipe delivers lots of hearty chili flavor but won’t weigh you down like a meaty chili sometimes can.

Foodie Byte: Check the nutritionals. This is one chili recipe that will help you get your recommended servings of vegetables.

Yield: 4 quarts

Nutritional analysis

Per Serving: Calories 353, Protein 9.2g, Carbohydrate 36.5g (Dietary Fiber 9.0g), Sugar 11.7g, Fat 20.1g, (Saturated Fat 3.7g), Cholesterol 0mg, Sodium 1325mg.

% Daily Value: Calcium 15%, Iron 20%, Vitamin A 35%, Vitamin C 100%.

Ingredients

  • 1 medium eggplant, peeled, cut into 1/2-inch dice
  • 1 tablespoon salt
  • 3/4 cup olive oil
  • 2 medium onions, ¼-inch dice
  • 4 cloves garlic, chopped
  • 2 green peppers, diced
  • 2 medium yellow squash, diced
  • 3 - 14.5 ounce cans stewed Italian tomatoes
  • 1 1/2 pounds ripe Italian plum tomatoes, 1-inch dice
  • 1 - 15 ounce can tomato sauce
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 teaspoon fennel seeds
  • 1/2 cup chopped fresh Italian parsley
  • 1 cup edamame soybeans, shelled
  • 1 - 15 ounce can garbanzo beans, drained
  • 1 - 15 ounce can cannellini beans, drained
  • 1/2 cup fresh dill, chopped
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 2 teaspoons black pepper

Preparation

  1. Place the diced eggplant in a colander and sprinkle with salt. Let stand for one hour.
  2. Heat 1/2 cup of oil in a large skillet over medium heat. Add the eggplant and sauté until almost tender. Remove the eggplant.
  3. Heat the remaining 1/4 cup oil in the same skillet over medium heat. Sauté the onions, garlic and green peppers for about 10 minutes. Add the already sautéed eggplant.
  4. Add the canned tomatoes, their liquid, fresh tomatoes, squash, and seasonings. Cook uncovered for about 30 minutes stirring occasionally.
  5. Stir in edamame, garbanzo beans, cannellini beans, dill and lemon juice and cook for another 10 minutes. Stirring occasionally. Salt and pepper to taste.