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Rustic veggie chili

Serve with chopped avocado, shredded cheddar and plain yogurt or sour cream
Recipe provided by Dairy Farmers of Canada ©
Bowl of vegetarian chili with sour cream on wooden cutting board
8 servings / 50 min 

Prep 15 min / Cook 35 min 

Ingredients 
  • 1 small zucchini
  • 1/2 each red and yellow pepper, cored and seeded
  • 1 tbsp (15 mL) butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 jalapeno pepper, seeded and finely chopped
  • 3 tbsp (45 mL) chili powder
  • 1 tbsp (15 mL) dried oregano leaves
  • 1 tsp (5 mL) cumin
  • 1/4 tsp (1 mL) cayenne
  • 2 bay leaves
  • 2 (796 mL) cans diced tomatoes
  • 2 (540 mL) cans mixed beans, drained and rinsed
  • 2 tbsp (25 mL) all-purpose flour
  • 1 cup (250 mL) 2% milk
  • 1 cup (250 mL) frozen corn
  • 1/2 cup (125 mL) chopped fresh coriander
Directions 
  1. Cut zucchini into pieces measuring ½ to 1 inch (1 to 2.5 cm). Slice butternut squash and peppers into pieces measuring about the same size as zucchini. In a large saucepan, melt butter over medium heat. Add onion, garlic and jalapeno. Cook for 3 minutes until onion begins to soften. Stir in seasonings and bay leaves. Stir in squash, zucchini and peppers. Add tomatoes and beans; stir. Cover; bring to a boil, stirring occasionally. Reduce heat; simmer, stirring occasionally for 20 minutes.
  2. Whisk flour into milk. Gradually stir into chili. Simmer, uncovered, stirring occasionally for 10 more minutes or until your desired thickness. Discard bay leaves. Stir in corn and coriander.
Nutritional info per serving (1 of 8) 
  • Calories 209
  • Protein 11 g
  • Total Fat 4 g
    Saturated Fat 2 g
    Cholesterol 6 mg
  • Carbohydrates 36 g
    Fibre 11 g
    Sugars 12 g
    Added sugars 0 g 
  • Sodium 502 mg
  • Potassium 831 mg