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Vegetarian Chili with Wheat Germ

Vegetarian Chili with Wheat Germ

On a cold winter’s night, nothing warms you up quicker than a hot bowl of chili. In Kretschmer’s version, lots of vegetables, wheat germ, and beans substitute for meat. Take the leftovers to work with you and warm them in the microwave for a healthy, filling meal.

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Ingredients

  • 2 Tablespoons vegetable oil
  • 2 medium celery stalks, diced (about ¾ cup)
  • 1 medium yellow onion, chopped (about 2 cups)
  • 1 medium yellow pepper, chopped (about 1 cup)
  • 1 medium carrot, diced (about ¾ cup)
  • 2 Cups low sodium vegetable broth
  • ⅓ Cup sundried tomatoes, not packed in oil (about 15), chopped
  • 4 Tablespoons tomato paste
  • 10 grape tomatoes, halved
  • 1 28-ounce can diced tomatoes, with juice
  • 1 15-ounce can low sodium cannellini beans, drained and rinsed
  • 1 15-ounce can low sodium dark red kidney beans, drained and rinsed
  • 1 to 2 Tablespoon chili powder
  • 1 Teaspoon dried oregano
  • 1 Teaspoon paprika
  • 1 Teaspoon dried thyme
  • ½ to 1 Teaspoon cayenne pepper, or to taste
  • ¼ Teaspoon salt
  • ½ Cup wheat germ, such as Kretschmer Original Toasted Wheat Germ
  • Freshly chopped cilantro and Greek yogurt, for serving

Directions

Heat the oil in a 4-quart saucepan over medium-high heat. Add the celery, onions, peppers, and carrots, and sauté until soft and the onions are translucent, 5 to 7 minutes.

Add the broth, sundried tomatoes, tomato paste, grape tomatoes, diced tomatoes, cannellini beans, and kidney beans. Stir to combine. Mix in the chili powder, oregano, paprika, thyme, cayenne, and salt. Cover and bring to a boil, then lower to medium heat and simmer 45 to 50 minutes uncovered. Stir in the wheat germ and remove from the heat.

Serve in bowls with cilantro and Greek yogurt if desired.

Nutritional Facts
Servings8
Calories Per Serving254
Total Fat5g8%
Sugar10gN/A
Saturated0.6g3%
Cholesterol0.1mgN/A
Protein12g24%
Carbs43g14%
Vitamin A160µg18%
Vitamin B60.3mg16.3%
Vitamin C39mg65%
Vitamin E3mg16%
Vitamin K18µg22%
Calcium150mg15%
Fiber10g42%
Folate (food)84µgN/A
Folate equivalent (total)98µg25%
Folic acid8µgN/A
Iron5mg26%
Magnesium79mg20%
Monounsaturated3gN/A
Niacin (B3)3mg13%
Phosphorus195mg28%
Polyunsaturated1gN/A
Potassium989mg28%
Riboflavin (B2)0.2mg11.7%
Sodium421mg18%
Thiamin (B1)0.8mg50.3%
Zinc2mg11%