Vegetarian Chili
42g CARB
Serves 6
Hands On 25 min.
Total 40 min.
- 1 Tbsp. canola oil
- 2 medium sweet potatoes, peeled and cut into 1-inch pieces
- 1 medium red sweet pepper, seeded and cut into ½-inch pieces
- ½ cup coarsely chopped onion
- 1 fresh jalapeño chile pepper, chopped (tip)
- 1 clove garlic, minced
- 1 Tbsp. chili powder
- 1 tsp. ground cumin
- ¼ tsp. cayenne pepper
- 3 cups vegetable broth
- 1 15-oz. can reduced-sodium black beans, rinsed and drained
- 1 14.5-oz. can no-salt-added diced tomatoes, undrained
- 1 cup frozen whole kernel corn
- ¼ cup snipped fresh cilantro
- ¼ cup lime juice
- 6 Tbsp. light sour cream
1. In a 4- to 5-qt. Dutch oven heat oil over medium-high. Add the next five ingredients (through garlic). Cook and stir 4 minutes. Stir in chili powder, cumin, and cayenne pepper; cook and stir 1 minute more.
2. Add broth, beans, tomatoes, and corn. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until sweet potatoes are tender, stirring occasionally.
3. Stir in cilantro and lime juice. Top individual servings with sour cream.
Tip Jump-start supper by preparing this soup as directed through Step 2. Place cooled soup in an airtight container; cover. Refrigerate up to 2 days. Reheat and continue with Step 3.
PER SERVING (1⅓ cups each) cal 229, fat 4 g (1 g sat. fat), chol 4 mg, sodium 639 mg, carb 42 g (8 g fiber, 10 g sugars), pro 7 g
Pumpkin Soup with Lentils
30g CARB
Serves 4
Hands On 15 min.
Total 40 min.
- 1 small sweet onion, cut into wedges
- 1 yellow sweet pepper, seeded and sliced
- ½ cup dried yellow lentils or lentils, rinsed and well drained
- 1 Tbsp. olive oil
- 1 26-oz. carton chicken stock
- 1 15-oz. can pumpkin
- 2 tsp. grated fresh ginger
- 1 tsp. curry powder
- 1 tsp. ground cumin
- ¼ tsp. salt
- ¼ tsp. black pepper
- Freshly grated nutmeg (optional)
- Snipped fresh Italian parsley (optional)
1. In a 4- to 5-qt. Dutch oven cook onion, sweet pepper, and lentils in hot oil over medium-high 2 minutes. Whisk in the next five ingredients (through cumin). Bring to boiling; reduce heat. Simmer, covered, about 25 minutes or until lentils are tender, stirring occasionally. Stir in salt and black pepper.
2. If desired, top each serving with grated nutmeg and parsley.
PER SERVING (1½ cups each) cal 190, fat 4 g (1 g sat. fat), chol 0 mg, sodium 255 mg, carb 30 g (7 g fiber, 7 g sugars), pro 11g
GOOD FOR YOU
Pumpkin is not just for pie. It is rich in vitamin A and contains high levels of potassium, which plays a key role in regulating blood pressure and can reduce the risk of stroke when consumed regularly.
