Vegetarian Chili

My dad didn't do much of the cooking when I was growing up, but one thing we could count on was that he would make chili for us to feast on before going trick-or-treating.  Chili on Halloween is still one of the most important traditions for me and this is my oh-so-easy version.

Ingredients:
2 cans (about 15oz each) Diced or Petite Cut Tomatoes
1 can Mushrooms, Stems and Pieces
1 can Kidney beans, drained
1 can Blackeye Peas, drained
2 tsp Chili Powder
2 tsp Crushed Red Pepper Flakes
1 Cup Frozen Corn
1 Cup Green Bell Pepper, diced

When using canned vegetables, check the label for sodium content and make sure there is less than 20% Daily Value of sodium per serving.  Compare a few different brands and pick the best one.  Some companies are starting to make tomatoes with no salt added - a great choice.  

Directions:
1. Dump all caned items into a large pot and add in chili powder and crushed red pepper flakes. 
2. Bring to a boil, stirring ocassionally.  Cover and reduce to a simmer for 30-60 minutes.
3. Stir in corn and bell pepper and continue to simmer for another 5 minutes.
4. Serve with rice, toast, dinner rolls, cornbread, or whatever you choose.  I also love to melt a little bit of cheddar or American cheese on top.

This recipe is really just a guide because you can use whatever you have on hand and it will always turn out great.  Make it your own by starting with a base of grilled diced onions and lean ground beef or turkey.  Try different types of legumes such as chickpeas, pinto beans, lentils, or navy beans.  Toss in red bell peppers, green peas, or diced carrots, whatever you like.

Nutrition Information:
Number of servings: 5
Serving size: 2 cup
MyPyramid contribution per serving:

1 1/2 cup Vegetables (1/4 cup starchy veggies, 1 1/4 cup other veggies)

1.5 ounces Meat and Beans or 1/2 cup Vegetables (dry beans and peas)*

*Legumes such as the blackeye peas and kidney beans in this recipe can count toward the Meat and Beans group or the Vegetables group - you can decide depending on what else you eat that day.  This is because although they are technically vegetables, cooked dry beans and peas are excellent sources of plant protein, and provide other nutrients such as iron and zinc like meats, poultry, and fish. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are found in vegetables.