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.


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


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.


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
Calories / Calories 277
Fat / Lipides 8.9 g
Saturated / saturés 2.7 g
+ Trans / trans 0.2 g
Cholesterol / Cholestérol 10 mg
Sodium / Sodium 748 mg
Carbohydrates / Glucides 30 g
Fiber / Fibres 9.3 g
Sugars / Sucres 9.3 g
Protein Protéines 20.9
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
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
Substitute a 12-oz (341 mL) can of peaches-and-cream corn, drained, for the carrots.
Lindsay Mandryk, Dietitian, BC