Vegetarian Chili

Vegetarian Chili
Contributor
Vegetarian Chili
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Vegetarian Chili

I’ve found that some basic planning and a few tricks of the trade can make cooking at home a fun experience that brings the family closer together while inspiring a healthier lifestyle. Your kids can help with the chopping of peppers and onions. Once your vegetables are chopped, the rest is simple. The recipe calls for canned beans, but you can also use dried beans. Kids usually get excited about seeing the beans go from one state to another overnight. You can also “dress up” the recipe by putting out an array of toppings when you serve — kids love choice. Add cilantro, sour cream, shredded cheese, salsa… you name it.  It can be as simple or as complex as you’d like. — Bill Telepan, owner of Telepan restaurant and executive chef of Wellness in the Schools (WITS), a non-profit organization dedicated to making school food healthy.

Click here to see the full story: Cooking From Scratch in School Cafeterias -- and at Home

4
Servings
44
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2  Ounces  vegetable oil
  • cloves garlic, minced
  • onion, small dice
  • red bell pepper, small dice
  • green bell pepper, small dice
  • jalapeno, seeds removed and minced
  • Salt
  • 2  Tablespoons  chili powder
  • 2  Teaspoons  ground cumin
  • 2  Teaspoons  dried oregano
  • 3  Ounces  tomato paste
  • 28-ounce can diced tomato
  • 14-ounce cans beans (can be black, kidney, chickpeas), drain about half of the liquid

Directions

Add the oil to a pot set over medium heat, add the garlic, onions, bell peppers, jalapeños, and a pinch of salt. Cook, covered, for about 10 minutes, stirring occasionally.

Add the chili powder, cumin, oregano, and tomato paste, and mix in well.

Add the tomatoes and a half a can of water, and a simmer until thick, about 20 minutes.

Add the beans and simmer to heat through, 5 to 7 minutes.

Nutritional Facts

Total Fat
2g
3%
Sugar
1g
1%
Cholesterol
2mg
1%
Carbohydrate, by difference
7g
5%
Protein
2g
4%
Vitamin A, RAE
122µg
17%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin K (phylloquinone)
23µg
26%
Calcium, Ca
67mg
7%
Choline, total
6mg
1%
Fiber, total dietary
4g
16%
Folate, total
10µg
3%
Iron, Fe
2mg
11%
Magnesium, Mg
23mg
7%
Niacin
1mg
7%
Phosphorus, P
41mg
6%
Selenium, Se
2µg
4%
Sodium, Na
226mg
15%
Water
21g
1%
Zinc, Zn
1mg
13%

Vegetarian Chili Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Vegetarian Chili Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.