Boston University Sargent Choice Nutrition Center

Registered Dietitian, Laura Judd, preparing black bean vegetarian chili in her Healthy Cooking on a Budget class.

In this photo, registered dietitian, Laura Judd, prepares black bean vegetarian chili in her Healthy Cooking on a Budget class.

Chili is a fall and winter staple.  It’s quick, easy and loaded with flavor.  When prepared in Healthy Cooking on a Budget, this chili was made with mostly fresh vegetables; however, it can also be made with frozen vegetables, which can help cut down on cost and prep time.  Enjoy!

Ingredients
2 – 3 cloves garlic, minced
1 onion, diced
3 large (or four small) sweet potatoes, peeled and chopped
4 medium carrots, sliced
2 red bell peppers, chopped (fresh or frozen)
1 cup frozen corn kernels
2 Tbsp olive oil
1 15 ounce can black beans
2 15 ounce can diced tomatoes
½ – 1 cup vegetable broth
1 Tbsp chili powder
1 tsp cumin
½ tsp cayenne (optional)
½ tsp salt
½ tsp black pepper

Directions

1.     Sauté onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots, bell peppers and corn. Continue to cook for about 5-6 minutes.

2.     Reduce heat to medium low, and add remaining ingredients and spices, stirring to combine well.

3.     Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors mingle and vegetables are cooked.

Nutrition facts per serving:

290 calories
6 grams (g) total fat (1 g saturated fat)
56 g carbohydrates (12 g fiber)
8 g protein
320 milligrams (mg) sodium

Recipe originally featured on the Sargent Choice Blog. Photo by Kalman Zabarsky for Boston University Photography.