Vegetarian Chili with Wheat Germ

Staff Writer
Vegetarian Chili with Wheat Germ
Vegetarian Chili with Wheat Germ
Kretschmer

Vegetarian Chili with Wheat Germ

On a cold winter’s night, nothing warms you up quicker than a hot bowl of chili. In Kretschmer’s version, lots of vegetables, wheat germ, and beans substitute for meat. Take the leftovers to work with you and warm them in the microwave for a healthy, filling meal.

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8
Servings
254
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Tablespoons vegetable oil
  • 2 medium celery stalks, diced (about ¾ cup)
  • 1 medium yellow onion, chopped (about 2 cups)
  • 1 medium yellow pepper, chopped (about 1 cup)
  • 1 medium carrot, diced (about ¾ cup)
  • 2 Cups low sodium vegetable broth
  • ⅓ Cup sundried tomatoes, not packed in oil (about 15), chopped
  • 4 Tablespoons tomato paste
  • 10 grape tomatoes, halved
  • 1 28-ounce can diced tomatoes, with juice
  • 1 15-ounce can low sodium cannellini beans, drained and rinsed
  • 1 15-ounce can low sodium dark red kidney beans, drained and rinsed
  • 1 to 2 Tablespoon chili powder
  • 1 Teaspoon dried oregano
  • 1 Teaspoon paprika
  • 1 Teaspoon dried thyme
  • ½ to 1 Teaspoon cayenne pepper, or to taste
  • ¼ Teaspoon salt
  • ½ Cup wheat germ, such as Kretschmer Original Toasted Wheat Germ
  • Freshly chopped cilantro and Greek yogurt, for serving

Directions

Heat the oil in a 4-quart saucepan over medium-high heat. Add the celery, onions, peppers, and carrots, and sauté until soft and the onions are translucent, 5 to 7 minutes.

Add the broth, sundried tomatoes, tomato paste, grape tomatoes, diced tomatoes, cannellini beans, and kidney beans. Stir to combine. Mix in the chili powder, oregano, paprika, thyme, cayenne, and salt. Cover and bring to a boil, then lower to medium heat and simmer 45 to 50 minutes uncovered. Stir in the wheat germ and remove from the heat.

Serve in bowls with cilantro and Greek yogurt if desired.

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
5g
8%
Sugar
10g
N/A
Saturated Fat
0.6g
3%
Cholesterol
0.1mg
N/A
Protein
12g
24%
Carbs
43g
14%
Vitamin A
160µg
18%
Vitamin B6
0.3mg
16.3%
Vitamin C
39mg
65%
Vitamin E
3mg
16%
Vitamin K
18µg
22%
Calcium
150mg
15%
Fiber
10g
42%
Folate (food)
84µg
N/A
Folate equivalent (total)
98µg
25%
Folic acid
8µg
N/A
Iron
5mg
26%
Magnesium
79mg
20%
Monounsaturated
3g
N/A
Niacin (B3)
3mg
13%
Phosphorus
195mg
28%
Polyunsaturated
1g
N/A
Potassium
989mg
28%
Riboflavin (B2)
0.2mg
11.7%
Sodium
421mg
18%
Thiamin (B1)
0.8mg
50.3%
Zinc
2mg
11%