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Eating well

Brighter life
October 22, 2015

Healthy recipe: Vegetarian chili

When winter winds howl, there’s nothing like a hot bowl of chili to warm you from the inside out. Freeze individual portions for a fast, healthy meal.

Preparation time: 10 minutes | Cooking time: 20 minutes | Makes six servings

Ingredients:

  • 1 tbsp (15 mL) vegetable oil
  • 2 cloves garlic, diced
  • ½ cup (125 mL) diced red onion
  • 1 package (12 oz/340 g) Mexican-flavoured vegetarian ground round
  • 1 cup (250 mL) diced green bell pepper
  • 2 cans (each 19 oz/540 mL) diced tomatoes (about 4¾ cups/1.175 L)
  • 1 can (19 oz/540 mL) red kidney beans drained and rinsed (about 2 cups/500 mL)
  • 1 cup (250 mL) grated carrots
  • 1 tbsp (15 mL) dried parsley
  • 1 tsp (5 mL) hot pepper sauce
  • Freshly ground black pepper
  • ½ cup (125 mL) shredded Cheddar cheese

Directions:

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

Tips

  • If you can't find Mexican-flavoured vegetarian ground round, use regular vegetarian ground round and add 2 tbsp (25 ml) of chili powder.
  • Use as a base for Mexican shepherd's pie, topped with cornbread.

Variation: Substitute a 12-oz/341 mL can of peaches-and-cream corn, drained, for the carrots.

Nutrition per serving

Calories 194
Fat 6.4 g
Sodium 587 mg
Carbohydrate 20.3 g
Fibre 6.8 g
Protein 14.6 g
Calcium 156 mg
Iron 4.1 mg

Very high in vitamin A, thiamine, riboflavin, niacin, vitamin B12 and iron; high in vitamin C, folate and vitamin B6

Diabetes food choice values per serving: ½ carbohydrate, 2 meat and alternatives

Courtesy Dietitians of Canada: Simply Great Food: 250 Quick, Easy & Delicious Recipes by Patricia Chuey, MSc, RD, Eileen Campbell & Mary Sue Waisman, MSc, RD © 2007 www.robertrose.ca Reprinted with publisher permission.

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