U.S. flag

An official website of the United States government

Vegetable Chili

Vegetable Chili

45 Ratings
45 Ratings
Recipe Image
Vegetable Chili in a bowl
Makes: 5 Servings
Total Cost: $$$$
Cook Time: 50 minutes
Preparation Time: 20 minutes

Chunks of zucchini, sweet potatoes, and frozen corn add a creative twist to this chili dish. Combined with canned beans and diced tomatoes this tasty one-pot meal will hit the spot.

Ingredients

  • 2 tablespoons vegetable oil
  • 2 yellow onions (peeled and coarsely chopped)
  • 2 zucchinis (cubed)
  • 2 sweet potatoes (cubed)
  • 3 cloves garlic (peeled and minced)
  • 2 teaspoons ground cumin
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 3 cans 16 ounce low-sodium dark red kidney beans (drained and rinsed)
  • 2 cans 14.5 ounce low-sodium diced tomatoes
  • 2 cups frozen corn (unthawed)

Directions

  1. Put the pot over medium heat and when it is hot, add the oil. Add the onions, zucchini, sweet potatoes, garlic, and spices and cook, stirring from time to time, for 20 minutes.
  2. Add the kidney beans and tomatoes. Stir and cook, covered, until the squash is tender, about 30 minutes.
  3. Add the corn and cook until warmed throughout.
  4. Serve right away or transfer to a container once cooled. Refrigerate up to 5 days.

Notes

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 2 cup
Nutrients Amount
Total Calories 427
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 480 mg
Carbohydrates 78 g
Dietary Fiber 21 g
Total Sugars 18 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 196 mg
Iron 7 mg
Potassium 1643 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 427
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 5 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 78 g
Dietary Fiber 21 g
Total Sugars 18 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 196 mg
Potassium 1643 mg
Sodium 480 mg
Copper 695 mcg
Iron 7 mg
Magnesium 154 mg
Phosphorus 441 mg
Selenium 5 mcg
Zinc 3 mg
Vitamins
Vitamin A 545 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 0 mcg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 37 mcg
Folate 137 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.5 mg
Niacin 4 mg
Choline 126 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3 1/4 cups
Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025