Vegetarian Chili Recipe

Vegetarian Chili Recipe from Energy Fitness Party

Prep-time: 20 minutes
Cooking time: 50 minutes
Serves: 4

1 tsp olive oil
1 onion, sliced
3 leeks, sliced
2 cloves garlic or 2 tbsp of dried garlic bits
1 tbsp all-purpose flour (or 1 tbs wheat-free, gluten free all-purpose flour)
1 and 1/4 cups vegetable broth
4 stick celery, chopped
1 red or green pepper, seeded and diced
1 cup thinly sliced carrots
1 thinly sliced squash
14-ounce can peed, chopped tomatoes (or can of crushed tomatoes with basil and spices)
2 tbsp tomato paste
1 tsp of chili pepper (or 1 tsp of taco dust that has chili powder, garlic, salt, paprika, cumin, white pepper, lime juice powder, black pepper, cayenne, and various herbs & spices)
1 tablespoon of maple syrup (grade B)
kosher salt & freshly ground black pepper to taste
2 - 14 ounce cans of black beans or your choice of beans (rinsed and drained)

1. Heat the oil in a large saucepan. Add the onion, garlic, leeks and cook gently for 5 minutes, stirring occasionally. Add the flour and cook gently for 1 minute, stirring.
2. Gradually add the broth, stirring, then add all the remaining ingredients except the beans, mix well.
3. Bring to the boil, stirring, then cover and simmer for about 30 minutes, until the vegetables are tender, stirring occasionally.
4. Add the beans and stir to mix. Return to the boil and simmer, uncovered, for a further 10 minute, stirring occasionally.
5. Serve by itself or on a bed of brown or wild rice.

Variations

• Use other vegetables of your choice such as corn, mushrooms, okra.
• Use other canned beans such as black-eyed peas and lima beans in place of the black beans
• Use other spices such as curry powder in place of the chili powder.

Nutritional Analysis (per serving)

Calories= 256

Fat = 4.3 g (of which saturates/bad fat = 0.5 g, monounsaturates/good fat = 1.1g, polyunsaturates/good fat = 1.6 g)

Protein = 13.8 g , Carbohydrates = 43.6 g, Dietary Fiber = 12.3 g (awesome), Sodium = .6g

Good source of fiber & vitamins A,C, & E