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veggie chili

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October 29, 2013 | Issue 476

Meatless Chili

Veggie Chili

Warm up on a cool evening with this spiced-up vegetarian chili. Black beans fill you up and keep you satisfied thanks to their dietary fiber and high protein. Red sweet peppers and onion add depth and flavor to this comforting dish. Making a meatless meal has never been easier so take the challenge to eat more vegetables and less meat.

Makes 4 servings (Yield = 5 cups).

Per serving: 214 calories, 5 g total fat <1 g saturated fat), 35 g carbohydrate,
11 g protein, 12 g dietary fiber, 367 mg sodium.

  • 1 Tbsp. olive or canola oil
  • 1/2 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 garlic clove, finely chopped
  • 1 jalapeño pepper, seeded, deribbed, and minced
  • 1 Tbsp. ground chili powder
  • 1½ tsp. ground cumin
  • 1½ tsp. dried oregano
  • 1 (14½-oz.) can no-salt added diced tomatoes in juice
  • 1½ Tbsp. tomato paste
  • 1 cup water
  • 2 (15-oz.) cans black beans, rinsed and drained
  • 1/2 tsp. salt
  • Fresh cilantro, chopped, for garnish
  • Chopped scallions, for garnish
  • Reduced-fat sour cream, for garnish (optional)

Directions

  1. Heat oil in large saucepan. Add onions, sweet pepper, garlic and jalapeño pepper and cook until onion is translucent, about 5 minutes. Add chili powder, cumin, and oregano and cook, stirring, for 1 minute.
  2. Add canned tomatoes, tomato paste and 1 cup water, then beans and salt. Bring to boil, reduce heat, and simmer, uncovered, for 30 minutes. Serve garnished with chopped cilantro, scallions and a dollop of sour cream, if desired.

Grocery list

Olive oil
Onion
Red bell pepper
Garlic
Jalapeņo pepper
Chili powder
Cumin
Oregano
Can no-salt added diced tomatoes in juice
Tomato paste
Black beans
Salt
Cilantro
Scallions
Reduced-fat sour cream

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Did You Know?

Going meatless once a week may reduce your risk of chronic diseases like cancer, cardiovascular disease, diabetes and obesity.

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