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Diabetic, Gluten Free & Heart Healthy

This hearty vegetarian chili is made with hominy, a staple in Mexican cuisine. Hominy is dried corn that is used in Mexico to make tortillas. In the U.S., it is often used to make grits. You can find canned hominy in your local supermarket.

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  • 1 Tbsp olive oil
  • 1 large onion, chopped
  • 3 celery stalks, chopped
  • 1 red bell pepper, chopped
  • 2 garlic cloves, minced
  • 2 Tbsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper
  • 1 tsp dried oregano
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (16 oz) crushed tomatoes
  • 3 cups low-sodium vegetable broth
  • 1 cup water
  • 1 can (14.5 oz) hominy, rinsed and drained
  • 1 Tbsp cornmeal (optional)
  • 1/8 tsp salt
  • Black pepper to taste
  • 1/4 cup nonfat Greek yogurt (gluten free if needed)
  • 2 Tbsp chopped fresh cilantro leaves
  • 1 scallion, chopped and for garnish
  • Lime wedges


  • In a large saucepan, heat the oil over medium-high heat. Add the onion, celery, bell pepper and garlic and sauté until onion softens, about 10 minutes.
  • Mix in chili powder, cumin, cayenne and oregano and stir for 2 minutes. Add the beans, tomatoes, broth, water and hominy. Bring chili to a boil, stirring occasionally.
  • Reduce heat to medium low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes. Add cornmeal if desired thickness is not achieved and cook 10 minutes more. Season with salt and black pepper to taste.
  • Serve garnished with Greek yogurt, cilantro, scallion and lime wedges, if desired.

Nutrition Facts

Serves 10

Serving size: 1 cup

Per Serving: Calories: 88 Fat: 2g Saturated Fat: 0g Cholesterol: 0mg Sodium: 242mg Carbohydrates: 14g Fiber: 4g Protein: 3g

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Date Last Reviewed: December 11, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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