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UW Health SMPH
American Family Children's Hospital

Vegetarian Chili

Help Your Heart

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  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 Tablespoons oil
  • 1 fresh tomato, peeled and chopped
  • 1 pound zucchini, diced (about 3½ cups)
  • 1 can (16 oz) garbanzo beans with liquid
  • 1 can (16 oz) pinto beans, drained
  • 1 can (15 oz) chunky tomato sauce
  • 2 c fresh or frozen corn
  • 1 c water
  • 1 can (4 oz) diced green chilies
  • 2 Tablespoons chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried Italian seasoning
  • 1/8 teaspoon allspice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Sour cream, for garnish



Vegetarian ChiliIn a large pot, sauté onion and garlic in oil over medium heat until onion is soft


Add tomato and zucchini and sauté an additional 8 minutes


Add garbanzo beans, pinto beans, tomato sauce, corn, water, chilies, chili powder, cumin, Italian seasoning, allspice, salt and pepper


Cover, simmer for one hour. Adjust seasoning if necessary.


Serve with a dollop of sour cream or low-fat shredded cheese


This can be frozen and reused at a later date, just remember to add some water when you reheat.


Serves 8


Nutritional Details


Calories (per serving)200

Protein 9 grams

Fat 6 grams

Fiber 9 grams