Vegetarian Chili

Contributor
Vegetarian Chili
Vegetarian Chili
Shutterstock

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
552
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Ounces vegetable oil
  • 4 cloves garlic, minced
  • 1 onion, small dice
  • 1 red bell pepper, small dice
  • 1 green bell pepper, small dice
  • 1 jalapeno, seeds removed and minced
  • Salt
  • 2 Tablespoons chili powder
  • 2 Teaspoons ground cumin
  • 2 Teaspoons dried oregano
  • 3 Ounces tomato paste
  • 1 28-ounce can diced tomato
  • 3 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.

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.

Nutritional Facts

Total Fat
17g
26%
Sugar
11g
N/A
Saturated Fat
1g
7%
Protein
26g
51%
Carbs
82g
27%
Vitamin A
154µg
17%
Vitamin B6
0.8mg
37.5%
Vitamin C
75mg
100%
Vitamin E
10mg
48%
Vitamin K
27µg
34%
Calcium
335mg
34%
Fiber
22g
87%
Folate (food)
229µg
N/A
Folate equivalent (total)
229µg
57%
Iron
12mg
69%
Magnesium
199mg
50%
Monounsaturated
11g
N/A
Niacin (B3)
3mg
16%
Phosphorus
359mg
51%
Polyunsaturated
3g
N/A
Potassium
2167mg
62%
Riboflavin (B2)
0.3mg
19.2%
Sodium
1391mg
58%
Thiamin (B1)
1mg
100%
Trans
0.1g
N/A
Zinc
4mg
27%

Around the Web