Meatless Chili

Preparation:  10 min. Cooking: 40 min. Total: 50 min.
Recipe photo
  • 2 tsp olive oil
  • 1 onions , chopped
  • 1 clove garlics , crushed
  • 2 cans Italian style peeled tomatoes , chopped, with juice reserved
  • 4 Fl Oz vegetable broth , or water
  • 4 Tbsp chili powder , more if desired
  • 3 tsp masa harina , or cornmeal
  • 2 tsp sugar
  • 1 tsp cumin seed
  • 1 tsp salt (optional)
  • 1/4 tsp cayenne , more if desired
  • 1/4 tsp pepper
  • 1 can (15 oz) black beans , rinsed and drained
  • 3/4 Lb frozen corn , thawed
  • 1 jalapeno peppers , canned or fresh, seeded and chopped (wear rubber gloves)
Heat oil in a heavy non-reactive saucepan over medium heat. Saut'e onion and garlic 5 minutes or until softened. Add next 9 ingredients. Increase heat to high and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and corn and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. Stir in jalape~no pepper just before serving.
Calories
250 Cal
Fat
4.8 g
Carbs
47 g
Protein
11 g
Fiber
13 g
Sugar
8.8 g
Cholesterol
0 mg
Sodium
1200 mg


Nutrients

Fiber     13 g
Fat     4.8 g
Sugar     8.8 g
Carbs     47 g
Protein     11 g
Calories     250 Cal

Fats

Fat, Poly     1.3 g
Fat, Mono     2.2 g
Fat, Sat     0.8 g
Fat, Trans     0 g
Fat, Percent     17 %

Vitamins

Vitamin, K     13 mcg     11 %
Vitamin, A     2600 IU     87 %
Vitamin, B12     0 mcg     0 %
Niacin     3.4 mg     22 %
Riboflavin     0.3 mg     24 %
Vitamin, C     24 mg     27 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.6 mg     40 %
Vitamin, E     3.3 mg     22 %
Panto, Acid     0.6 mg     11 %
Choline     31 mg     5.6 %
Thiamin     0.3 mg     27 %

Minerals

Calcium     110 mcg     11 %
Phosphorus     220 mg     32 %
Magnesium     81 mg     19 %
Copper     0.4 mcg     40 %
Fluoride     15 mcg     380 %
Zinc     1.3 mg     12 %
Cholesterol     0 mg     0.4 %
Sodium     1200 mg     80 %
Selenium     3 mcg     5.5 %
Manganese     0.7 mg     9.5 %
Potassium     870 mg     18 %
Iron     4.9 mg     62 %