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Vegetarian chili with avocado salsa
Nb persons: 6
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| Description This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat. (Phase 1) Ingredients Avocado Salsa: | |
| 1 medium | California avocado, peeled, pitted, and finely chopped |
| 1 small | tomato, finely chopped |
| 1/4 | red onion, finely chopped |
| 1 clove | garlic, minced |
| 1 tablespoon | chopped fresh cilantro |
| Juice of 1 large | lime |
| 1/4 teaspoon | ground cumin |
| 1/4 teaspoon | ground black pepper |
| Vegetarian Chili: | |
| 2 teaspoons | extra-virgin olive oil |
| 1 | onion, chopped |
| 1 | red bell pepper, chopped |
| 3/4 can (14-19 ounces) | black beans, rinsed and drained |
| 3/4 can (14 1/2 ounces) | diced tomatoes, with juice |
| 3/4 can (14 ounces) | vegetable broth |
| 1 can (4 ounces) | green chili peppers, chopped |
| 2 teaspoons | chili powder |
| 2 cloves | garlic, minced |
| 1 teaspoon | ground cumin |
| 1 teaspoon | dried oregano |
| 1/4 cup | fat-free sour cream |
| 1 | lime, quartered |
| 2 tablespoons | chopped fresh cilantro |
| Instructions To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes. To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro. Nutritional information Per serving: 181 calories | |
| 17 g | fat, (1 g sat) |
| 25 g | carbohydrate |
| 7 g | protein |
| 15 g | dietary fiber |
| 665 mg | sodium |
| 0 mg | cholesterol |
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