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Ingredients
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2 tablespoons extra-virgin olive oil
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1 cup chopped red onion
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5 large cloves garlic, crushed or minced
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2 tablespoons chili powder, or more to taste
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2 teaspoons ground cumin
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2 cups juicy chopped fresh tomatoes
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1 (15 ounce) can no-salt-added black beans, drained
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1 cup water (or red wine)
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1 cup chopped bell pepper (any color)
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1 cup chopped zucchini
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1 cup corn kernels
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1 cup chopped white or portobello mushrooms
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1 cup chopped fresh cilantro, packed
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⅛ teaspoon cayenne pepper, or more to taste
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Salt and freshly ground black pepper, to taste
Directions
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Heat oil in medium pot. Add onion, garlic, chili powder and cumin. Saute over medium heat until onion is soft, about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.
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Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese, onion, fat-free sour cream, guacamole, fresh cilantro.
Tips
Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.
Nutrition Facts (per serving)
178 | Calories |
6g | Fat |
28g | Carbs |
7g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 178 | |
% Daily Value * | |
Total Fat 6g | 7% |
Saturated Fat 1g | 4% |
Sodium 640mg | 28% |
Total Carbohydrate 28g | 10% |
Dietary Fiber 7g | 26% |
Total Sugars 5g | |
Protein 7g | 14% |
Vitamin C 36mg | 40% |
Calcium 46mg | 4% |
Iron 2mg | 11% |
Potassium 665mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.