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Vegetarian Chili

Makes 6 servings

Preparation Time: 10 min
Cooking Time: 20 min

Make a batch of this chili and freeze it in meal-sized portions so you could have a hot, healthy meal.

Ingredients

1 tbsp vegetable oil 15 mL
2  cloves garlic, diced 2 
1/2 cup diced red onion 125 mL
1  package (12 oz/340 g) Mexican-flavored vegetarian ground round 1 
1 cup diced green bell pepper 250 mL
2  cans (each 19 oz/540 mL) diced tomatoes (about 4 3⁄4 cups/1.175 L) 2 
1  can (19 oz/540 mL) red kidney beans, drained and rinsed (about 2 cups/ 500 mL) 1 
1  grated carrots 1 
1 tbsp dried parsley 15 mL
1 tsp hot pepper sauce 5 mL
  Freshly ground black pepper  
1/2 cup shredded Cheddar cheese 125 mL

Instructions

Step 1
In a large skillet, heat oil over medium heat. Sauté garlic and red onion until softened, about 5 minutes. Add ground round, breaking it apart with a wooden spoon to prevent clumps; sauté for 2 to 3 minutes or until evenly heated. Add green pepper and sauté for 2 to 3 minutes. Add tomatoes, beans, carrots, parsley, hot pepper sauce and pepper to taste; cook, stirring occasionally, for 10 minutes or until beans are heated through.

Step 2
Ladle into serving bowls and sprinkle with cheese.

Tips

If you cannot find Mexican-flavored vegetarian ground round, use regular vegetarian ground round and add 2 tbsp (25 mL) chili powder.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 277
14%
Fat / Lipides 8.9 g
Saturated / saturés 2.7 g
+ Trans / trans 0.2 g
Cholesterol / Cholestérol 10 mg
31%
Sodium / Sodium 748 mg
10%
Carbohydrates / Glucides 30 g
37%
Fiber / Fibres 9.3 g
Sugars / Sucres 9.3 g
Protein Protéines 20.9
117%
Vitamin A / Vitamine A
73%
Vitamin C / Vitamine C
22%
Calcium / Calcium
44%
Iron / Fer
Very high in: Dietary fiber, Vitamin A, thiamine, riboflavin, niacin, vitamin B12 and iron
High in: Vitamin C, folate and vitamin B6
Diabetes Food Choice Values
1⁄2 Carbohydrate
2 Meat & Alternatives
Variation:
Substitute a 12-oz (341 mL) can of peaches-and-cream corn, drained, for the carrots.
Contributor
Lindsay Mandryk, Dietitian, BC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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