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Vegetarian Chili

Vegetarian Chili

242 Ratings
242 Ratings
Recipe Image
Vegetarian Chili in a bowl
Makes: 4 servings
Total Cost: $$$$

This delicious chili packed full of veggies, beans, and spices is fast enough for a weeknight dinner. Top with cilantro for a boost of flavor.

Ingredients

  • 2 onions (large, cut into 1/4 inch pieces)
  • 1 green bell pepper (cut into 1/4 inch pieces)
  • 3 garlic cloves (chopped)
  • 2 jalapeno chilis (fresh, diced)
  • 2 tablespoons vegetable oil
  • 1 tablespoon chili powder
  • 1 tablespoon cumin (ground)
  • 2 cans whole tomatoes, low sodium (28 ounces total - cut into 1/4 inch pieces or 8 medium fresh tomatoes)
  • 2 zucchinis (medium - cut into 1/4 inch pieces)
  • 2 summer squashes (medium - cut in to 1/4 inch pieces)
  • 1 can kidney beans, low-sodium (16 ounce, rinsed)
  • 1 cup cilantro (or coriander) (chopped, fresh)
  • salt and pepper (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. In a large pot sauté onions, bell pepper, garlic, and jalapeno in oil over medium-high heat for about 5 minutes, stirring often.
  3. Add chili powder, cumin, half of the chopped cilantro, salt, and pepper, and continue cooking for another 3 minutes, stirring occasionally.
  4. Add the tomatoes, zucchini, and squash. Bring mixture to a simmer.
  5. Simmer for 15 minutes, stirring occasionally.
  6. Add beans, and continue to simmer for another 5 minutes.
  7. Serve the mixture hot. Put remaining cilantro on top.
Source:

Veggin’ Out Recipe Book
Johnson and Wales University and Rhode Island Department of Health WIC Program

Nutrition Information

Serving Size: 1/4 of recipe (703g)
Nutrients Amount
Total Calories 263
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 247 mg
Carbohydrates 41 g
Dietary Fiber 12 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 170 mg
Iron 6 mg
Potassium 1435 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 263
Total Fat 9 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.6 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 41 g
Dietary Fiber 12 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 11 g
Minerals
Calcium 170 mg
Potassium 1435 mg
Sodium 247 mg
Copper 506 mcg
Iron 6 mg
Magnesium 110 mg
Phosphorus 274 mg
Selenium 3 mcg
Zinc 2 mg
Vitamins
Vitamin A 85 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 0 mg
Vitamin C 98 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 43 mcg
Folate 115 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.5 mg
Niacin 4 mg
Choline 72 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 4 cups
Protein Foods 2 1/2 ounces

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