Lots of Veggies Chili
This chili can be eaten alone, over rice or baked potatoes it's especially good topping a baked sweet potato! Make a big batch and freeze in dinner-sized portions to use later.
1 can (28 oz) tomatoes
3 cups water
4 cloves garlic, minced
1 cup each whole-kernel corn, chopped onion, carrots, bell pepper and zucchini
1 can (4.5 oz) chopped green chilies
8 oz frozen tofu, thawed, squeezed and crumbled
4 tsp chili powder or to taste
1 tsp oregano
1 tsp basil
1 can (15 oz) soybeans
1 can (15 oz) black, kidney or garbanzo beans
Purée the undrained tomatoes in the blender and pour into a large soup pot. Stir in the water, garlic, corn, onion, carrots, bell pepper, zucchini, chilies, tofu, chili powder, oregano and basil. Bring to a boil, reduce heat and simmer, partially covered, for about 30 minutes.
Drain and rinse the soybeans and black beans. Stir them into the soup pot and continue to cook another 10 minutes. Serve hot.
Yield: 10 servings Serving size: 1 cup
Per serving: 195 calories, 6 g total fat (1.0 g sat fat), 14 g pro, 26 g carb, 7.6 g fiber, 405 mg sodium, 0 mg cholesterol
Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat