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Vegetarian Chili

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Ingredients

  • 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


Directions

 

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