Vegetable Chili with Garlic Rice - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Here are two recipes for the price of one: a garlicky rice side dish that's also delicious with chicken or shrimp, and a hearty black-bean chili that puts meatier versions to shame. Make enough chili for leftovers; it's even better the next day.
Ingredients
- 3 tbsp. Cooking oil
- 1 onion
- 5 clove garlic
- 1 tbsp. chili powder
- 2 tsp. ground cumin
- 1/2 tsp. cayenne
- 2 red or green bell peppers
- 1 zucchini
- 1 yellow squash
- 1 1/2 tsp. salt
- 2 can diced tomatoes with their juice
- 1 can black beans
- 1 1/2 c. long-grain rice
- 3 c. canned low-sodium chicken broth or homemade stock
- 3 tbsp. Chopped cilantro (optional)
Instructions
- In a large saucepan, heat 2 tablespoons of the oil over moderately low heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Stir in one third of the garlic, the chili powder, cumin, and cayenne and cook until fragrant, stirring, about 1 minute. Add the bell peppers, zucchini, yellow squash and 1 teaspoon of the salt. Cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.
- Add the tomatoes and simmer, stirring occasionally, for 20 minutes. Stir in the beans and simmer until the vegetables are tender, about 5 minutes longer.
- Meanwhile, in a medium saucepan, heat the remaining tablespoon of oil over moderately low heat. Add the remaining garlic and the rice. Cook, stirring, until the rice is almost opaque, about 2 minutes. Add the broth and the remaining 1/2 teaspoon of salt and bring to a simmer. Reduce the heat to low and cook, covered, until the rice is tender, about 20 minutes.
- Stir the cilantro into the chili and serve atop the rice.
- Wine Recommendation: A soft and spicy red Côtes du Rhône is just the thing for this chili. Its roasted raspberry and herb flavors and light tannins will highlight the various vegetables.
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