Veggie Chili

This veggie chili is full of flavor and loaded with vegetables - along with of course, beans! Making this a perfect chili to warm up in the winter. This recipe is from my cookbook, Skinny-Size It (Harlequin Non Fiction 2014) which is all about making great tasting recipes in a lighter way yet with great portion sizes!

The key to skinny-size it recipes is loading up recipes with veggies because most vegetables per cup have fewer calories than many other foods which results in a great portion size while keeping calories in check. Pick up a copy of Skinny-Size It where books are sold online or click here.

And lastly I definitely suggest to pair this up with some delicious Whole Grain Corn Bread. Click here for the recipe.

Veggie Chili (Image Source: iStock)

Veggie Chili
Serves 12

Ingredients:
2 cans (15.5 oz) kidney beans, drained and rinsed
1 can (15.5 oz) cannellini or pinto beans, drained and rinsed
1 can (14.5 oz) diced tomatoes
2 cups low sodium vegetable broth
2 cups fresh or frozen corn
1 1/2 cups diced sweet onion
1 cup mild salsa (or salsa of your choice)
1/2 large red bell pepper, seeded, deribbed, and chopped (about 1 cup)
Chili powder, to taste
Sea salt, to taste

Directions:

1. Combine all the ingredients, except the chili powder and sea salt in a slow cooker (*See below for quick cooking Instant Pot instructions). Cook on low for 6 to 8 hours.

   Or to prepare on the stove top, combine all the ingredients in a large soup pot, bring to a boil over medium-high heat, and then lower the heat and simmer for 1 hour.

2. Season with chili powder and sea salt to taste, and serve at once.

   Serving suggestions: Serve topped with fresh jalapenos, shredded cheddar cheese, and plain Greek yogurt.

   *INSTANT POT INSTRUCTIONS: Combine all ingredients in Instant Pot. Lock lid. Adjust settings to cook on high for 14 - 16 minutes. Release pressure, stir, and serve!

   Nutrition facts (per serving): 180 calories, 1 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 250 milligrams sodium, 34 grams carbohydrates, 8 grams fiber, 4 gram sugar, 10 grams protein
   

Creamy Tomato Soup

Creamy Tomato Soup (Image Source: iStock)

Creamy Tomato Soup
Serves 4

Ingredients:
1 tablespoon butter
1 tablespoon all-purpose flour
2 cloves garlic, peeled and minced
1 1/2 teaspoons garlic powder
1 cup low fat milk
3 cups canned tomatoes (with juice)

Directions:

1. Melt the butter in a medium-size soup pot over medium heat. Once the butter has melted, whisk in the flour. Then whisk in the garlic and garlic powder.

2. Add the milk and whisk frequently until the mixture is bubbly, about 5 minutes. Cook for 1 minutes more, or until the sauce thickens.

3. Add the tomatoes to the sauce and cook for 7 - 10 minutes, or until heated through.

4. Using an immersion blender, puree the soup until it is smooth OR puree in a blender or food processor until smooth. (Note: If using a blender remove the center piece from the top of the blender and cover with a cloth, since the pressure can cause the top to fly off and make a huge mess!). Serve the soup at once.

Nutriiton Facts (per serving): 110 calories, 4 grams fat, 2 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 3 grams sugar, 4 grams protein

Slow Cooker Black Bean Soup

Cold days call for warm soup! This slow cooker black bean soup is hearty, filling, and delicious. Plus, if you’d like you can make it in an Instant Pot and cook the soup under pressure for a meal that is done in minutes. Each serving has 8 grams of heart-helping fiber AND 14 grams of protein. Enjoy!

Slow Cooker Black Bean Soup (Image Source: Molly Morgan)

Slow Cooker Black Bean Soup
Serves 6

Ingredients:
1 tablespoon olive oil
1 cup celery, chopped
1 cup carrot, chopped
1 cup sweet peppers, chopped
5 - 6 cloves garlic, minced
3 1/2 cups canned or cooked black beans
32 ounces low sodium chicken or vegetable stock
1 cup medium salsa
1 teaspoon chili powder
1/2 teaspoon cumin
1 1/2 cups cooked brown rice
black pepper
sea salt

Directions:

1. In a skillet* add the olive oil and heat over medium heat. Add the celery, carrots, and peppers. Cook for 7 - 10 minute until the vegetable are softened. Then add the minced garlic and cook for one minute more.

   *Instant Pot - use the saute setting.

2. Transfer the vegetable mixture to the slow cooker* and add the black beans, vegetable stock, salsa, chili powder, and cumin. Cover and cook for 4 hours on high or 6 - 8 hours on medium or low.

   * Instant Pot - keep working in the Instant Pot. OR to cook under pressure, change the setting to cook under pressure and seal the lid, cook under pressure for 15 minutes.

3. Then about 30 minutes before serving*, add the cooked rice and stir. Season with salt and pepper.

   *Instant Pot - Add the cooked rice to the soup after the pressure cooking is complete.

Nutrition facts (per serving): 270 calories, 4 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 170 milligrams sodium, 45 grams carbohydrates, 8 grams fiber, 3 grams sugar, 14 grams protein