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Quick and Easy Chili

Posted by Lesa McPeak | September 5, 2019

Prep time: 10 minutes | Cooking time: 30 minutes | Servings: 6

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 tablespoon jalapeño pepper, minced, or ¼ cup green bell pepper, chopped
  • 2 cloves garlic, minced, or ¼ teaspoon garlic powder
  • 2 to 3 tablespoons chili powder
  • ½ teaspoon cumin
  • 2 (14-ounce) cans tomatoes with juice
  • 2 (15-ounce) cans red kidney beans, rinsed and drained
  • 1 cup whole kernel corn
  • Optional ¼ cup rice

Live Well Tips


  • Serve this chili with cornbread for a healthy, hearty vegetarian meal.

Directions

  1. Heat oil in large pan over medium heat.
  2. Add onions, carrots, jalapenos, garlic, chili powder, and cumin. Cook until onions are soft.
  3. Add tomatoes, beans, corn, and rice (if using). Cook on high heat until the chili bubbles.
  4. Turn heat to low and simmer for about 15 minutes, until rice is cooked.

Eight Ways to Serve Chili

  • Chili Burger Pour over a hamburger bun.
  • Chili Taco Fill a tortilla and add cheese.
  • Chili-stuffed Baked Potato Bake a potato. Stuff with chili.
  • Chili Omelet Spoon chili over an omelet or scrambled eggs.
  • Chili Mac Mix chili with four cups of cooked macaroni.
  • Taco Salad Top green salad with chili, cheese and tortilla chips.
  • Chili Spaghetti Top cooked spaghetti with chili. Sprinkle with cheese.
  • Chili Soup Top with onions, cilantro and cheese.

Nutrition Facts

Serving size 1 cup: Calories–300; Protein–15g; Carbohydrate–53g; Total Fat–4.5g; Saturated Fat–1g; Cholesterol–0mg; Fiber–14g; Sodium–660mg; Vitamin C–45%; Vitamin A–45%; Iron–20%; Calcium–15%

Adapted from Washington State University Extension Food $ense