Directions:
- Prepare a large pot for sautéing by heating a small amount of oil (I use olive or canola oil) over medium to low heat.
- Begin to sauté the onion, garlic and fresh veggies and then add all the spices (dried or fresh if you have it). It should begin to smell really good at this point! (NOTE: The first time you make this, you may want to start with only 1 tbsp of chili powder and then add more to taste later while simmering).
- When the onion is starting to get a little caramelized, add brown sugar (opt), diced tomatoes with liquid and drained cans of beans, corn and mushrooms (or other canned veggies of choice) and simmer for 10 minutes stirring occasionally.
- Then add tomato paste to thicken (optional) and simmer another 20 minutes covering and lowering the heat once it has reached desired thickness (I cover for the last 10 minutes). Your whole house will smell wonderful when it is done!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 65.8 Kcal (275 kJ) | ||
| Calories from fat | 20.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.3g | 4% | |
|---|---|---|---|
| Cholesterol | 0.14mg | 0% | |
| Sodium | 191.7mg | 8% | |
| Potassium | 257.54mg | 5% | |
| Total Carbs | 10.3g | 3% | |
| Sugars | 3.87g | 15% | |
| Dietary Fiber | 2.73g | 11% | |
| Protein | 2.12g | 4% | |
| Vitamin C | 16.3mg | 27% | |
| Iron | 1mg | 5% | |
| Calcium | 30.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 97.19 Kcal (407 kJ) | ||
| Calories from fat | 30.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.4g | 4% | |
|---|---|---|---|
| Cholesterol | 0.21mg | 0% | |
| Sodium | 283.16mg | 8% | |
| Potassium | 380.4mg | 5% | |
| Total Carbs | 15.22g | 3% | |
| Sugars | 5.72g | 15% | |
| Dietary Fiber | 4.03g | 11% | |
| Protein | 3.13g | 4% | |
| Vitamin C | 24.1mg | 27% | |
| Iron | 1.4mg | 5% | |
| Calcium | 44.7mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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