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VEGETARIAN CHILI
1 medium onion, chopped
4 cloves garlic, minced or pressed
1 Tbsp vegetable oil
2 cans (15 oz each) black or kidney beans
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 or more pinches cayenne pepper, chili powder or chili seasoning mix (to taste)
1 Tbsp parsley, freshly chopped or 1 tsp dried flakes
Saute the onions and garlic in the oil in a large saucepan.
Add beans, carrots, tomatoes, seasoning, and parsley.
Cook on medium heat for 15-20 minutes or until carrots are tender.
Serve with whole grain bread, rolls or corn bread.
Options:
· Sprinkle each bowl with cheese.
· Use different vegetables such as green pepper, corn and/or celery.
· Add half a container of tofu.
Recipe adapted from: Seattle Nutrition Action Consortium (SNAC)
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