“Souper Bowl” Chili

Ingredients

1 teaspoon non aromatic olive oil
1 cup chopped onion
1 tablespoon (or more to taste) mild chili powder
1 teaspoon cumin
1 teaspoon dried oregano
3 cloves garlic, peeled and chopped
1 red bell pepper, cut in 1/2-inch pieces
1/2 cup chopped celery
1/2 cup chopped carrots
1 cup diced eggplant
1 can kidney beans, drained and rinsed
1 28-ounce can chopped tomatoes in juice
1/4 teaspoon pepper
1/2 pound lean ground turkey (optional)

 

Instructions

Heat the oil in a large high-sided skillet. Cook the onions until they start to wilt, about 2 minutes. If using meat, cook the turkey, onion and garlic in a large pot on medium-high heat until meat is brown. With either option, add the chili powder, cumin, oregano, and garlic, and cook 1 minute more. Stir in the bell pepper, celery, carrots, and eggplant and continue to cook until the vegetables are coated with the spices, about 2 minutes. Add the beans, tomatoes, and pepper. Bring to a boil, reduce the heat, and simmer for 30 minutes or until all the vegetables are tender.

Makes: 4 servings

Per Serving (without meat):
Calories: 169; Fat: 2g; Saturated fat: 0g; 0% calories from saturated fat; Fiber: 9g; Cholesterol: 8mg; Sodium: 320mg; Carbohydrates: 32g.

Per Serving (with meat):
Calories: 253; Fat: 6.7g; Saturated fat: 1.3g; Carbohydrates: 37g; Protein: 19g; Cholesterol: 41g; Sodium: 373mg; Fiber: 9g; 21% calories from fat; 4% calories from saturated fat.