Shape Magazine
Vegetarian Chili with Couscous
This hearty, nutritious meal was made for veggie-lovers.
Serves: 4
Prep Time: 10 mins.
Cook Time: 10 mins.
Nutrition Score per serving:
(2 cups chili, 1 teaspoon sour cream): 493 calories, 8% fat (4 g; < 1 g saturated), 71% carbs (88 g), 21% protein (26 g), 25 g fiber, 157 mg calcium, 10 mg iron, 815 mg sodium.
Ingredients
2 teaspoons olive or vegetable oil1 cup onion, chopped
1 green bell pepper, seeded and chopped
2 garlic cloves, minced
1 jalapeno pepper, seeded and minced
1 tbsp chili powder
1 1/2 tspn dried Mexican or regular oregano
1 tspn ground cumin
1/2 tspn salt
2 cups fat-free vegetable broth or water
1 28-ounce can crushed tomatoes
1 15.5-ounce can pinto beans, rinsed and drained
1 15.5-ounce can red kidney beans, rinsed and drained
1 15.5-ounce can white (cannellini) beans, rinsed and drained
1/4 cup uncooked whole-wheat couscous
1-2 tspn habanero sauce
4 tbsp reduced-fat shredded Cheddar cheese
Directions
Heat oil in a large stockpot over medium-high heat. Add onion, bell pepper, garlic, and jalapeño. Sauté for 2-3 minutes, until tender. Add chili powder, oregano, cumin, and salt. Stir to coat vegetables with herbs and spices. Add broth, tomatoes and canned beans. Bring mixture to a boil. Reduce heat, partially cover and simmer for 20 minutes.
Add couscous and hot sauce. Simmer for 5 minutes, until mixture thickens and couscous is tender. Ladle chili into bowls and top with cheese.
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