×

Recipe for Life: Vegetarian Chili

This is a quick and easy recipe to make. Unlike my meat chili, which is simmered all day, this can be ready within half an hour of arriving home from work. Legumes provide a wonderful storehouse of protein without providing the extra fat and cholesterol of meat. They are an excellent source of B vitamins and fiber.

Regular canned beans can be used in this recipe. However, when using regular canned beans the sodium level for the whole recipe is about 6000 mg or about 670 mg of sodium per cup serving. Draining the liquid from the regular canned vegetables and rinsing the beans will reduce the sodium by about 9%. This means the sodium content is about 600 mg per cup serving using rinsed and drained beans.

Vegetarian Chili recipe

Makes about 9 cups

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, diced
  • 4 garlic cloves, roughly chopped
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon chili powder
  • Salt (small amount to taste)
  • Ground pepper
  • ¾ cup tomato paste
  • 1 1/2 cups water
  • 1 can (15.5 ounces) black beans, drained (salt free)
  • 1 can (15.5 ounces) pinto beans, drained (salt free)
  • 1 can (15.5 ounces) kidney beans, drained (salt free)
  • 1 can (14.5 ounces diced tomatoes with green chilies
  • 1 can (14.5 ounces) diced tomatoes (salt free)

Instructions

In a large pot heat oil over a medium heat. Add onion and cook until translucent. Add garlic and cook until soft. Add spices, (chili, cumin, salt, pepper),tomato paste and 1 1/2 cups water. Stir until mixed. Add beans and diced tomatoes. Bring to boil. Simmer until liquid reduces slightly, about 15 minutes.

Nutritional Analysis

CALORIES FAT SODIUM CARBS FIBER PROTEIN
Whole Recipe 1469 35gms 690mg 307 83gms 74gms
1 cup 163 6gms 76mg 34 9gms 8gms

Nutritional Analysis

Whole Recipe 1 cup
CALORIES 1469 163
FAT 35 6
SODIUM 690 mg 76 mg
CARBOHYDRATES (grams) 307 34
FIBER (grams) 83 9
PROTEIN (grams) 74 8