Vegetable chili (Diabetic cooking)

Tastes even better the next day or after being frozen. Keep small portions in the freezer to take for lunch.

Makes 10 cups.

-1 medium onion, chopped
-2 garlic cloves, minced
-1 cup chopped celery
-2 tablespoons vegetable oil
-½ large red pepper, chopped
-½ large yellow pepper, chopped
-2 medium carrots, diced
-2 cups sliced fresh mushrooms
-2 cups diced medium zuchinis, with peel
-1x 14 oz. can of diced tomatoes, with juice
-1x 19 oz. can of red kidney beans, drained
-1x 19 oz. can of chick peas, drained
-¼ cup chopped fresh parsley
-2 teaspoon chili powder
-½ teaspoon ground cumin
-½ teaspoon dried whole oregano
-1 bay leaf
-Salt and freshly ground pepper

Sauté onion, garlic and celery in oil stirring occasionally, until very soft.
Add the rest of the ingredients and simmer for 1½ hours until carrot is tender.
Stir occasionally to prevent scorching.
Remove and discard bay leaf.


Nutrition information: 1 cup: 179 calories; 2.2 gr total fat(0.2 gr sat., 0 mg cholesterol); 484 mg sodium; 9 gr protein; 34 gr carbohydrate; 9 gr dietary fiber.

Although there is no meat in vegetarian dishes, beans and chick peas provide lot of protein. Kidney beans contain more protein than meat and are very rich in vitamins.

BON APPETIT