Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
- 1 tbsp olive oil
- ½ cup diced onion
- 1 clove garlic, minced
- 1 green bell pepper, cored and diced
- 1 small eggplant, peeled and diced
- 1 jalapeno, seeds and core removed, minced
- 2 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp dried oregano
- ¼ tsp smoked paprika
- 1 (15 oz.) can no salt added tomato sauce
- 1 (14.5 oz.) can no salt added diced tomatoes
- 2 (15 oz.) cans low-sodium red kidney beans, rinsed and drained
- ¼ tsp fine ground sea salt
- Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.
- Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.
- Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.
- Pour in the the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.