WHY IT’S LIGHT Naturally lean beans and extra vegetables make this a smarter choice than meat-heavy chili. For a creamy garnish, try a dollop of plain low-fat Greek yogurt rather than sour cream.

　　

Ingredients

serves 6

　　2 tablespoons extra-virgin olive oil

　　1 medium yellow onion, cut into 1/2- inch dice

　　4 garlic cloves, coarsely chopped

　　1 1/2 teaspoons ground cumin

　　1 teaspoon chipotle chile powder

　　Coarse salt and ground pepper

　　1 medium zucchini, cut into 1/2-inch dice

　　3/4 cup (6 ounces) tomato paste

　　1 can (15.5 ounces) black beans, rinsed and drained

　　1 can (15.5 ounces) pinto beans, rinsed and drained

　　2 cans (14.5 ounces each) diced tomatoes in juice

　　1 can (4.5 ounces) chopped green chiles

　　2 cups water

　　

Step 1

In a large Dutch oven or other heavy pot, heat oil over medium-high. Add onion and garlic; cook, stirring frequently, until onion is translucent and garlic is soft, about 4 minutes. Add cumin and chile powder, season with salt and pepper; cook, stirring, until spices are fragrant, 1 minute. Add zucchini and tomato paste; cook, stirring frequently, until tomato paste is darkened, about 3 minutes.

　　

Step 2

Stir in both beans, the diced tomatoes (with their juice), and green chiles. Add the water and bring mixture to a boil. Reduce to a simmer and cook until zucchini is tender and liquid reduces slightly, about 20 minutes. Season with salt and pepper and serve immediately.

　　

Nutrition Information

Step 3

(Per Serving)

　　

Step 4

Calories: 232

　　

Step 5

Fat: 6.1g (1g Saturated Fat)

　　

Step 6

Protein: 10.3g

　　

Step 7

Carbohydrates: 35g

　　

Step 8

Fiber: 9.1g

　　Everyday Food: Light