skip-to-main-content
Donate
Why give?

Vegetarian chili

Half of the beans in this recipe are puréed so picky eaters won’t even know they’re there.

5 servings / 40 min

Prep 15 min / Cook 25 min

Ingredients
  • 2 cups (500 mL) fresh diced tomatoes (3 medium)
  • 1 cup (250 ml) canned navy beans, drained and rinsed
  • 1 can (5.5 oz/156 mL) tomato paste
  • 1 cup (250 mL) frozen corn
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 tsp (5 mL) onion powder
  • 1 tsp (5 mL) garlic powder
  • 2 tsp (10 mL) chili powder
  • ¼ cup (60 mL) grated light cheddar cheese
  • 1 green onion sliced
Directions
  1. In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot.
  2. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week
  3. Portion into 4 bowls and top with a sprinkle of cheese and green onions.
Nutritional info per serving (1 ¼ cup / 300 ml)
  • Calories: 323
  • Protein: 16 g
  • Total fat: 4 g
    Saturated fat: 1 g
    Cholesterol: 5 mg
  • Carbohydrate: 61 g
    Dietary fibre: 12 g
  • Sodium: 514 mg
  • Potassium: 1,323 mg

 

Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.

Stay in touch

Sign up here to get the latest from Heart & Stroke

Something seems to have gone wrong at our end. Please try again.
Please enter a valid email address.