Vegetarian Chili
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.
- 4 Servings
- $6.00 - $8.99
Vegetarian Chili
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.
- 4 Servings
- $6.00 - $8.99
Ingredients
- 2 tablespoons vegetable oil
- 2 large onions, cut into 1/4-inch pieces
- 1 medium green bell pepper, cut into 1/4-inch pieces
- 3 garlic cloves, chopped
- 2 jalapeno chilis, diced
- 1 tablespoon chili powder
- 1 tablespoon ground cumin
- 1 cup cilantro, chopped, divided
- salt and pepper
- 2 cans (14.5 ounces each) low-sodium whole tomatoes, cut into 1/4-inch pieces
- 2 medium zucchini, cut into 1/4-inch pieces
- 2 medium summer squash, cut in to 1/4-inch pieces
- 1 can (15.5 ounces) low-sodium kidney beans, rinsed
Steps
Wash hands with soap and water.
Add oil to a large pot and sauté onions, bell pepper, garlic, and jalapeno over medium-high heat for about 5 minutes, stirring often.
Add chili powder, cumin, half of the chopped cilantro, salt, and pepper, and continue cooking for another 3 minutes, stirring occasionally.
Add the tomatoes, zucchini, and squash. Bring mixture to a simmer.
Simmer for 15 minutes, stirring occasionally.
Add beans, and continue to simmer for another 5 minutes.
Serve the mixture hot. Put remaining cilantro on top.
Ingredients
Serving Size: 1/4 of recipe
| 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 |
Source:
- Veggin’ Out Recipe Book
- Johnson and Wales University and Rhode Island Department of Health WIC Program