Directions:
- CAJUN VEGGIE CHILI
- Serving size 1 cup ( 8oz. 214 gm.)
- 2 or 2 Tbsp sauteing liquid
- 1 large onion peeled and cut in 1/4-inch dice
- 1 green bell pepper, cored, seeded, and cut in 1/4-inch dice
- 1 red bell pepper, cored, seeded, and cut in 1/4-inch dice
- 1 Tbsp minced garlic
- 2.5 Tbsp chili powder
- 1 Tbsp ground cumin
- 1 can (28 oz) peeled plum tomatoes, lightly crushed (with juices)
- 2 tsp dried thyme
- 2 cans (15.5 oz) black-eyed peas or black beans
- 1 cup cooked corn kernels
- 1 large bunch fresh spinach (stems removed), well washed and coarsely chopped
- Salt and freshly ground black pepper, to taste
- 2 Tbsp fresh lemon juice
- Cooked rice, for serving
- 1/2 cup FF plain yogurt
- 4 scallions (with 3 inches of green left on), thinly sliced on the
- Diagonal
- 1. Place the sauteing liquid, onion, and peppers in a large heavy pot over low heat. Cook, stirring occasionally, for 10 to 12 minutes or until the vegetables are very soft. Add garlic; cook 2 minutes longer. Add chili powder and cumin; cook, stirring, for 1 minute.
- 2. Add the tomatoes and thyme; simmer over medium heat for 10 minutes. Add the black-eyed peas and corn; cook stirring
- Occasionally, for 10 minutes longer.
- 3. Remove from the heat. Add the spinach and stir until it is well combined and wilted. Season generously with salt and pepper and stir in the lemon juice. Serve over rice, garnished with a dollop of yogurt and sprinkled with scallions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 113.37 Kcal (475 kJ) | ||
| Calories from fat | 8.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.9g | 1% | |
|---|---|---|---|
| Cholesterol | 0.01mg | 0% | |
| Sodium | 423.59mg | 18% | |
| Potassium | 573.68mg | 12% | |
| Total Carbs | 21.21g | 7% | |
| Sugars | 6.49g | 26% | |
| Dietary Fiber | 7.07g | 28% | |
| Protein | 5.94g | 12% | |
| Vitamin C | 52.3mg | 87% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 11.1mg | 62% | |
| Calcium | 67.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 51.9 Kcal (217 kJ) | ||
| Calories from fat | 3.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.41g | 1% | |
|---|---|---|---|
| Cholesterol | 0.01mg | 0% | |
| Sodium | 193.93mg | 18% | |
| Potassium | 262.64mg | 12% | |
| Total Carbs | 9.71g | 7% | |
| Sugars | 2.97g | 26% | |
| Dietary Fiber | 3.24g | 28% | |
| Protein | 2.72g | 12% | |
| Vitamin C | 24mg | 87% | |
| Vitamin A | 0.2mg | 17% | |
| Iron | 5.1mg | 62% | |
| Calcium | 30.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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