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UW Health SMPH
American Family Children's Hospital
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Vegetarian Chili

Serves 8

 

Ingredients

Vegetarian Chili

  • 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
 

  1. In a large pot, sauté onion and garlic in oil over medium heat until onion is soft

  2. Add tomato and zucchini and sauté an additional 8 minutes

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

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

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

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

 

Nutrition Facts

 

Calories: 200

Fat 6

Saturated fat: g

Cholesterol: mg

Sodium: mg

Carbohydrate: g

Fiber: 9g

Sugar:

Protein: 9g