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- Nonstick cooking spray
- 1 teaspoon canola oil
- 1 cup chopped onion
- 1 cup chopped green sweet pepper
- 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
- 1 14 1/2ounce can no-salt-added diced tomatoes or stewed tomatoes
- 1 8 ounce can no-salt-added tomato sauce
- 1 cup water
- 4 1/2 teaspoons chili powder
- 1 teaspoon garlic-herb salt-free seasoning blend
- 1 teaspoon ground cumin
- 1/8 teaspoon salt
- 1 15 - 16 ounce can kidney beans, rinsed and drained
- 1 cup frozen mixed vegetables
- 1/4 cup light dairy sour cream (optional)
- Coarsely snipped fresh cilantro (optional)
- 1/8 teaspoon chili powder (optional)
1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
2. Add undrained diced tomatoes, tomato sauce, the water, the 4-1/2 teaspoons chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the 1/8 teaspoon chili powder.
- Servings Per Recipe 4,
- cal. (kcal) 209,
- Fat, total (g) 2,
- carb. (g) 42,
- fiber (g) 11,
- pro. (g) 10,
- sodium (mg) 375,
- Vegetables () 2,
- Starch () 2,
- Percent Daily Values are based on a 2,000 calorie diet
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