Nothing helps against the winter chill like a pot of simmering “something – be it soup, stew or chili! I am known by friends and family to make a killer chili. In fact, I’m often requested to make it.
Like many of my recipes, I’ll vary the exact vegetables I’ll use depending on what fresh produce I may have on hand. Sometimes, I’ll add ground turkey, extra lean beef, or sirloin to it.
If having the vegetarian chili recipe as laid out here, you’ll likely want to serve it over a whole grain to have a complete protein. Personally, I prefer my vegetarian chili recipe over some romaine lettuce with some low-fat grated cheddar cheese melted on top.
This vegetarian chili recipe freezes and reheats very well so if you’re looking to save time, you may want to double the batch (and use an appropriately larger pot) and freeze the extra. It can save a lot of time.
Ingredients
- 1 can tomato sauce 680 ml/24 ounces
- 1 can diced tomatoes 820 ml/28 oz
- 1 can mixed beans 410 ml/14 oz
- 1 can kidney beans 560 ml/19 ounces
- 1 medium yellow cooking onion
- 2 small zucchini (green or yellow)
- 1 medium red bell pepper
- 1 large green bell pepper
- Chili seasoning 2-4 tablespoons according to taste
Cooking Instructions
- Open can of tomato sauce and add a few tablespoons to large pot (enough for a thin layer on the bottom of the pot); turn jet on low-medium
- Chop cooking onion into small pieces, add to pot
- Chop green and red bell peppers into small pieces, add to pot stirring, turn heat to medium
- Open, drain and rinse both cans of beans, set aside
- Add 1/2 cup of tomato sauce to pot, stir mixture
- Chop zucchini into small pieces, add to pot stirring
- Leave pot on for 10 minutes to simmer, cover if needed to avoid splashing
- Add remainder of tomato sauce, beans, can of diced tomatoes and chili seasoning
- When vegetarian chili mix starts to bubble with heat, reduce heat to low-medium, cover and leave for 45-60 minutes
Calories for Vegetarian Chili Recipe
The entire pot, based on the above ingredients, works out to around 1427 calories for the full pot. When I made it, there were 17 1/3 x 3/4 cups worth. So a 3/4 cup serving works out to approximately 82 calories.
If I’m having it for lunch, I’ll have 2 scoops (1 1/2 cups). If I’m having it for dinner, I’ll have 3-4 scoops (2 1/4 c to 3 cups).
Tips
Make sure to use chili seasoning and not chili powder.
I’ll try to use organic beans and vegetables. If these aren’t options, at minimal I will try to use low- or reduced-sodium diced tomatoes and tomato sauce.
Some additional vegetables you may want to add: mushrooms, Portobello mushrooms (which can add a meaty texture to it) and grated carrots.
