Vegetarian Chili Recipe


Nutrition

Cal/Serving: 468
Daily Value: 23%
Servings: 6

Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free
Fat13g20%
Saturated4g22%
Carbs77g26%
Fiber18g71%
Sugars20g0%
Protein19g39%
Sodium462mg19%
Calcium226mg23%
Magnesium167mg42%
Potassium1487mg42%
Iron8mg46%
Zinc3mg20%
Vitamin A4106IU82%
Vitamin C52mg87%
Thiamin (B1)1mg38%
Riboflavin (B2)0mg18%
Niacin (B3)4mg18%
Vitamin B61mg33%
Folic Acid (B9)245µg61%
Vitamin E4mg20%
Vitamin K30µg38%
Fatty acids, total monounsaturated6g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Vegetarian Chili
Donna Griffith

Beans are an ideal source of Clean-Eating protein and even those who aren’t vegetarian love this “meaty” meatless chili recipe. It is still a satisfying version of chili without losing out on hearty flavor. Use leftovers in a wrap for lunch the next day.

Click here to see A Healthy Super Bowl Menu.

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INGREDIENTS

  • 2 tablespoons extra-virgin olive oil
  • 1 medium-sized yellow onion, chopped
  • 1 large red bell pepper, chopped
  • 1 large carrot, grated
  • 1 head garlic, roasted
  • 3 tablespoons chili powder
  • 2 tablespoons cumin seeds, toasted*
  • 1/4 teaspoon red pepper flakes
  • Sea salt and freshly ground black pepper, to taste
  • 1 cup canned white kidney beans, drained and rinsed
  • 1 cup canned great Northern beans, drained and rinsed
  • 1 cup canned red kidney beans, drained and rinsed
  • 1 cup canned black beans, drained and rinsed
  • 1 cup canned corn kernels, drained and rinsed
  • 2 1/2 cups water or low-sodium vegetable stock
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil
  • 4 squares 75-percent chocolate, preferably organic
  • One 28-ounce can tomatoes
  • Juice of 1 lime
  • Juice of 1 lemon

DIRECTIONS

In a Dutch oven, warm the olive oil over medium heat. Add the onion, bell pepper, and carrot and sauté until the onion becomes soft and translucent. Stir in the chili powder, cumin seeds, and red pepper flakes.

Season with salt and pepper, to taste. Cover and cook over low heat for 10 minutes, stirring occasionally. Add the remaining ingredients. Blend well. Cover and simmer for 20 minutes. Remove from heat and serve immediately.

Recipe Details

Per Serving

Calories: 329

Calories from fat: 72

Total fat: 8 g

Sodium: 1190 mg

Total carbohydrate: 56 g

Dietary fiber: 15 g

Protein: 15 g

 

Adapted fromThe Eat-Clean Diet Cookbookby Tosca Reno (Robert Kennedy, 2007)

Servings: 6
Total time: 55 minutes
Special Designations: Vegetarian

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1 Comments

bestfoods's picture

Rice is great if you're hungry and want 2000 of something - http://on.fb.me/PWimxR

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