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Vegetarian Chili with Couscous

Vegetarian Chili with Couscous

Ingredients

  • 2 teaspoons olive or vegetable oil
  • 1 cup onion, chopped
  • 1 green bell pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 1 jalapeno pepper, seeded and minced
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried Mexican or regular oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2 cups fat-free vegetable broth or water
  • 1 28 ounce can crushed tomatoes
  • 1 15 1/2 ounce can pinto beans, rinsed and drained
  • 1 15 1/2 ounce can red kidney beans, rinsed and drained
  • 1 15 1/2 ounce can white (cannellini) beans, rinsed and drained
  • 1/4 cup uncooked whole-wheat couscous
  • 1 1/2 teaspoons habanero sauce
  • 4 tablespoons reduced-fat shredded Cheddar cheese

Directions

  1. Heat oil in a large stockpot over medium-high heat. Add onion, bell pepper, garlic, and jalapeno. Saute 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.
  2. Add couscous and hot sauce. Simmer for 5 minutes, until mixture thickens and couscous is tender. Ladle chili into bowls and top with cheese.

Nutrition Information

Per serving: 465 kcal cal., 8 g fat (1 g sat. fat), 80 g carb., 18 g fiber, 4 g sugar, 27 g pro., 281 mg calcium, 10 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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