Vegetable Chilli in the Microwave

Submitted by: Kendra Manuel Smith
I have yet to try this version, but seems quick and easy.

Preparation time:
Cooking time:

Dietary guidance: v 

Ingredients

1 medium chopped onion

1 (10-ounce) package shredded carrots, chopped

2 cloves minced garlic

1 medium chopped red bell pepper

2 (15-ounce) cans rinsed beans (pinto, chili, red or kidney)

2 tablespoons seeded and rinsed pickled jalapeno peppers

1 to 2 teaspoons chili powder

2 teaspoons cumin

Salt to taste

1 (28-ounce) can undrained fire-roasted or regular diced tomatoes

1/4 cup vegetable broth

1 medium zucchini, halved lengthwise and sliced 1/4 inch thick

Shredded 50 percent light cheddar cheese

Method

In a 3-quart microwave container combine onion, carrots, garlic and bell pepper. Cover and microwave on high (100 percent power) 10 minutes or until vegetables are softened. Stir several times; drain. Add beans, jalapeno peppers, chili powder, cumin, salt to taste, tomatoes and broth. Mix well, cover and microwave on high 10 minutes and then on medium (50 percent power) for 5 minutes. Stir in zucchini; microwave on high 2 minutes. Let stand covered 5 minutes. Garnish with cheese.

Best Served over pasta.

Per cup: 164 calories, 9 grams protein, 1 gram fat (6 percent calories from fat), no saturated fat, 31 grams carbohydrate, no cholesterol, 535 milligrams sodium, 9 grams fiber.

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