Pantry Chili

Pantry Chili

Yields8 Servings
Ingredients
 1 tbsp olive oil
 1 onion, diced
 4 cloves of garlic, minced
 2 tbsp chili powder
 2 tbsp cumin
 1 tsp black pepper
 ¼ tsp salt
 1 (15 oz.) can of diced tomatoes
 1 (6 oz.) can of tomato paste
 2 cups vegetable stock, low sodium
 2 (15 oz.) cans black beans, drained and rinsed
 2 (15 oz.) cans kidney beans, drained and rinsed
Method
1

Heat oil in a large pot over medium-high heat. Add onion once the oil shimmers. Sauté until onion starts to turn golden brown.

2

Add garlic and spices. Saute 2-3 more minutes until you can smell the garlic and spices.

3

Add the tomatoes and tomato paste. Stir until all of the ingredients combine into a paste.

4

Add vegetable stock, turn heat to high and bring to a boil.

5

Reduce heat to a simmer, then add the beans. Cook uncovered for 10-15 minutes until the beans are tender.

6

OPTIONAL: You can add 1 pound of lean ground beef or lean ground turkey. If adding ground meat to the recipe, increase vegetable stock to 4 cups.

7

OPTIONAL TOPPINGS: Can top with reduced fat shredded cheese, 2% greek yogurt and sliced green onions

Nutrition Facts

Serving Size 1 cup

Servings 8


Amount Per Serving
Calories 263
% Daily Value *
Total Fat 4.3g7%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 198mg9%
Potassium 750mg22%
Total Carbohydrate 43.7g15%
Dietary Fiber 14.7g59%
Sugars 5.1g
Protein 16.2g33%

Calcium 14%
Iron 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

 1 tbsp olive oil
 1 onion, diced
 4 cloves of garlic, minced
 2 tbsp chili powder
 2 tbsp cumin
 1 tsp black pepper
 ¼ tsp salt
 1 (15 oz.) can of diced tomatoes
 1 (6 oz.) can of tomato paste
 2 cups vegetable stock, low sodium
 2 (15 oz.) cans black beans, drained and rinsed
 2 (15 oz.) cans kidney beans, drained and rinsed

Directions

1

Heat oil in a large pot over medium-high heat. Add onion once the oil shimmers. Sauté until onion starts to turn golden brown.

2

Add garlic and spices. Saute 2-3 more minutes until you can smell the garlic and spices.

3

Add the tomatoes and tomato paste. Stir until all of the ingredients combine into a paste.

4

Add vegetable stock, turn heat to high and bring to a boil.

5

Reduce heat to a simmer, then add the beans. Cook uncovered for 10-15 minutes until the beans are tender.

6

OPTIONAL: You can add 1 pound of lean ground beef or lean ground turkey. If adding ground meat to the recipe, increase vegetable stock to 4 cups.

7

OPTIONAL TOPPINGS: Can top with reduced fat shredded cheese, 2% greek yogurt and sliced green onions

Pantry Chili