Veggie Chili (Diabetic)


1 medium onion, finely diced
1 clove (or 1 teaspoon) minced garlic
6 ounces (1/2 package) meatless ground beef crumbles
1 cup frozen corn, thawed
1 small zucchini (approximately 7 inches long), diced
1 can (8 ounces) no-salt-added tomato sauce
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 can (14 1/2 ounces) no-salt-added diced tomatoes, undrained
1 can (27 ounces) pinto beans, rinsed and drained
1 envelope (1.75 ounces) chili seasoning mix


Combine all ingredients in a large pot and stir to mix well. Bring to a boil, reduce the heat to medium, and simmer uncovered for 30 minutes; stir frequently to prevent sticking. Leftovers reheat well or may be frozen.
Yield: 9 cups

Helpful Hints:

Preparation time: 10 minutes
Cooking time: 30 minutes
Serving size: 1 cup
Nutrition Facts
Per Serving:
Calories: 153
Carbohydrate: 26 g
Protein: 10 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 770 mg
Fiber: 7 g
Exchanges per serving: 1 starch, 2 1/2 nonstarchy vegetable
Carbohydrate choices: 2

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