Calories 318 (24% from fat)
Fat 8.4 gram
Saturated Fat 4 gram
Trans Fat 0 gram
Cholesterol 21 mg.
Sodium 722 mg.
Carb. 43 gram
Fiber 11 gram
Sugar 12.5 gram
Sugar Alcohol 0 gram
Protein 18 gram
2 Tbsp. olive oil
2 cups yellow onion, chopped
1 cup green bell pepper, chopped
1/2 cup celery, diced
1/2 cup carrot, peeled and diced
1 Tbsp. jalapeno pepper, minced
8 ounces white mushrooms, finely chopped
4 garlic cloves, minced
3 Tbsp. unsalted tomato paste
1 1/2 Tbsp. chili powder
2 tsp. cumin, ground
1 tsp. dried oregano
1/2 tsp. smoked paprika
1/4 tsp. red pepper, ground
1 (14.5-ounce) can stewed tomatoes, undrained
2 cups water
1 cup low-sodium vegetable broth
1/2 cup uncooked wheat berries
1 cup water
1 cup alcohol free beer
2 Tbsp. lower sodium soy sauce
1 (14.5-ounce) can no salt added kidney beans, drained and rinsed
1/2 cup red onion, diced
12 Tbsp. light sour cream
2 ounces (about 1 cup) sharp cheddar cheese, shredded
This is our second veggie chili. The first was good, but we had requests for one with a more "meaty" taste. This version came from the October 2015, Cooking Light Magazine. We made a couple small changes to reduce the sodium and fat, but kept all the taste.
One ingredient, the wheat berries can be a little tough to find. If your local grocery store doesn't have it, you can get it online from places like Amazon and they'll deliver it overnight.
1. Heat a large non-stick pot over medium-high heat. Add 2 tablespoons of oil to the pan and swirl to coat. Add the first 7 ingredients, onion through garlic cloves and sauté for about 10 minutes, or until liquid in the pan evaporates and the vegetables begin to brown.
2. Add the next 6 ingredients, tomato paste through ground red pepper and cook 3 more minutes, stirring constantly.
3. Cut the canned, stewed tomatoes into bite sized pieces. You can use a clean kitchen scissors instead of a knife to make it easier. Mix the 2 cups water, vegetable broth and tomatoes into the pot and bring to a boil. Scrape the pan to keep stirring in the browned bits. Then reduce heat and simmer for 30 minutes. (Do not cover.)
4. While the chili is simmering, mix together the wheat berries and 1 cup water in a small saucepan. Bring that to a boil, then reduce heat and simmer for 15 minutes, or until liquid is absorbed.
5. Add the cooked wheat berries, beer, soy sauce and kidney beans to the chili. Cook for 20 more minutes. Divide the chili six ways, about 1 and 3/4 cups per serving. Then mix in 2 tablespoons of red onion per serving.
6. IF SERVING IMMEDIATELY: Mix together the shredded cheeses. Then sprinkle 1/3 cup of cheese over each chili serving along with 2 tablespoons of light sour cream. Mix it together and serve.7. IF FREEZING: Do not add the cheese or sour cream. Simply freeze each serving. When you're ready to eat, microwave the chili then stir in the cheese and sour cream.
Yield: 6 Servings, about 1 2/3 cups each
You can freeze individual portions for easy re-heating later.
Microwave the chili for approximately 1.5 to 2 minutes, keeping the container open a little to allow steam to escape. Stir when hot and enjoy.