Slow-cooked light vegetable chili

This recipe is for a slow cooker but also works in a regular pot with little adjustments. This is a very healthy and good recipe that is also good for the blood sugar. It comes to about 6 portions.

1 tbsp olive oil
2 onions, finely chopped
6 garlic cloves, pressed
1 tbsp cumin seeds, grount in a mortel
1 tbsp dried oregano
1/2 tsp salt
1 tsp freshly ground pepper
1 large can (around 800 ml) chopped tomatoes with juice
2 cups vegetable broth
250 gr portobello mushrooms, de-stemmed and cut in around 2,5 cm pieces
1 can (around 540 ml) white kidney beans, rinsed and drained
1-2 jalapeno, finely diced (could also be skipped if you don’t want it too spicy)
2 green peppers, finely diced
1 1/2 cups shredded cheese (e.g. Monterey Jack)
1 can (around 125 ml) finely diced green chili, drained (or use 1 fresh chili, finely diced)

Toppings:
salsa
fresh cilantro
sour cream
tortilla chips

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If using a slow cooker:
Heat the oil in a pan over medium heat and fry the onion until it starts to soften, around 3 minutes. Add the garlic, cumin seeds, oregano, salt and pepper and keep cooking for 1 minute.

Transfer from the pan to the slow cooker. Add tomatoes, vegetable broth, mushrooms and beans and cook on low heat for 6-8 hours or on high heat for 3-4 hours. After that, add the jalapeno, peppers, cheese and chili. Put the lid back on and keep simmering for 20-30 minutes on high heat or until the peppers are soft and the cheese is melted.

If not using a slow cooker:
Heat the oil in a large pot over medium heat and fry the onion until it starts to soften, around 3 minutes. Add the garlic, cumin seeds, oregano, salt and pepper and keep cooking for 1 minute.

Add tomatoes, vegetable broth, mushrooms and beans and cook on very low heat for 1 1/2 hours.  After that, add the jalapeno, peppers, cheese and chili and stir. Put the lid back on and keep simmering for 20-30 minutes on a little higher heat or until the peppers are soft and the cheese is melted.

Ladle into bowls and top with sour cream, fresh cilantro and salsa.
Nutritional information for one portion:

274 calories, 9.8 gr fat, 18 mg cholesterol, 586 mg sodium, 16.9 gr protein 32.7 gr carbohydrates, 10 gr fibre


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