Directions:
- Put a soup pot on the stove, add 2 tablespoons olive oil. Turn on the heat ot medium and wait for 30 seconds.
- Put in the pot 1 1/2 cups onions, carrot, celery, 2 tablespoons chili powder, 2 teaspoons cumin, 3/4 teaspoons salt. Cook the vegetables for 10 minutes, stirring every few minutes with a wooden spoon.
- Add 1 tablespoons cider vinegar, bell pepper, 2 teaspoons garlic, beans. Stir and cook for 5 minutes. Measure 2 cups tomato juice. Pour it in slowly.
- Stir gently, cover, and turn the heat to low. Cook for 20 minutes, stirring about every 5 minutes. Ask an adult to lift the lid when it's time to stir, then to put it back on.
- Ask an adult to help ladle or spoon the hot chili into bowls. Serve with the toppings of your choice, and maybe also with tortilla chips on the side.
- You will also need:
- Small sharp knife (and maybe a garlic press) and a cutting board for preparing the vegetables ahead of time.
- Can opener.
- Large wire-mesh strainer and a bowl it fits over for rinsing and draining the beans ahead of time.
- Soup pot with a lid.
- Measuring cups and spoons.
- Long-handles wooden spoon.
- 2-cup liquid measure.
- Serving spoon or ladle.
- Bowls and spoons or forks.
- Ask and adult for Help with:.
- Getting all the vegetables cur and ready ahead of time.
- Opening all the cans of beans.
- Rinsing and draining the bans.
- Opening the cans of tomato juice.
- Lifting the lid of the pot when it's time to stir (Hot steam will escape when the lid is lifted!).
- Ladling the hot chili into bowls.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 83.1 Kcal (348 kJ) | ||
| Calories from fat | 36.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.01g | 6% | |
|---|---|---|---|
| Sodium | 293.51mg | 12% | |
| Potassium | 323.57mg | 7% | |
| Total Carbs | 10.59g | 4% | |
| Sugars | 4.88g | 20% | |
| Dietary Fiber | 2.8g | 11% | |
| Protein | 2.31g | 5% | |
| Vitamin C | 28.8mg | 48% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 7.2mg | 40% | |
| Calcium | 38.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 57.44 Kcal (240 kJ) | ||
| Calories from fat | 24.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.77g | 6% | |
|---|---|---|---|
| Sodium | 202.9mg | 12% | |
| Potassium | 223.68mg | 7% | |
| Total Carbs | 7.32g | 4% | |
| Sugars | 3.38g | 20% | |
| Dietary Fiber | 1.93g | 11% | |
| Protein | 1.6g | 5% | |
| Vitamin C | 19.9mg | 48% | |
| Vitamin A | 0.3mg | 16% | |
| Iron | 5mg | 40% | |
| Calcium | 26.7mg | 4% | |
* 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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