Vegetarian Chili

Name: Vegetarian Chili
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 1/2 teaspoons, vegetable Soybean Oil; 1/2 large, diced Onions (Yellow); 1/4 medium, green, diced Peppers (Bell); 1 clove, clove, chopped Garlic; 1/2, seeded and diced Peppers (Jalapeno); 3/4 teaspoon Chili powder; 3/4 teaspoon Ground cumin; 1/4 cup, chopped, divided Cilantro; to taste Salt and black pepper; 3/4 cup, whole, with juice, chopped Tomatoes (Canned); 1/2 medium, diced Zucchini; 1/2 medium, diced Squash (Summer, Yellow); 1/3 cup, low-sodium, drained and rinsed Beans (Kidney, Canned)

Kidney bean chili with zucchini, yellow squash, tomatoes and jalapeno — about 261 calories and 12 g fibre per bowl.

261kcal per serving

10gprotein

37gcarbs

9gfat

380 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep20 min

Cook30 min

Total50 min

Makes1 serving

DifficultyMedium

Vegetarian chili built on kidney beans, canned tomatoes, zucchini and yellow squash, with jalapeno, chili powder and cumin doing the work meat would normally do. One bowl is about 261 calories with 12 g of fibre, most of it from the beans and the summer squash.

The step that matters is toasting the spices. Once the onion, pepper and jalapeno have softened, stir in the chili powder and cumin and cook them in the oil for a few minutes before any liquid goes in. Raw spice tastes dusty; bloomed spice tastes like chili.

Serve it over brown rice or with a corn tortilla, and top with the reserved cilantro. It keeps four days in the fridge and freezes well for three months, so a full batch is worth making. The squash softens on reheating, which most people find an improvement.

Ingredients

Servings

Soybean Oil1 1/2 teaspoons, vegetable (7 g)
Onions (Yellow)1/2 large, diced (75 g)
Peppers (Bell)1/4 medium, green, diced (30 g)
Garlic1 clove, clove, chopped
Peppers (Jalapeno)1/2, seeded and diced (7 g)
Chili powder3/4 teaspoon
Ground cumin3/4 teaspoon
Cilantro1/4 cup, chopped, divided (4 g)
Salt and black pepperto taste
Tomatoes (Canned)3/4 cup, whole, with juice, chopped (206 g)
Zucchini1/2 medium, diced (98 g)
Squash (Summer, Yellow)1/2 medium, diced (98 g)
Beans (Kidney, Canned)1/3 cup, low-sodium, drained and rinsed (65 g)

Cook’s tips

Cook the chili powder and cumin in the oil with the onions for a few minutes before adding liquid; it deepens the flavour noticeably.
Leave a few jalapeno seeds in if you like heat, or swap in a pinch of cayenne; the chili is mild as written.
Cool leftovers within 2 hours, refrigerate up to 4 days or freeze up to 3 months; reheat to steaming hot (165°F).
Contains: none of the nine major food allergens.
Naturally gluten-free, dairy-free and plant-based as written. Black beans or pinto beans work in place of kidney beans.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a pot over medium-high heat. Add onion, bell pepper, garlic and jalapeno; cook 5 minutes, stirring.
Stir in the chili powder, cumin, half the cilantro, salt and pepper; cook 3 minutes more.
Add the tomatoes with their juice, the zucchini and the yellow squash. Bring to a simmer.
Simmer 15 minutes, stirring now and then, until the squash is tender.
Add the kidney beans and simmer 5 minutes more.
Serve hot, topped with the remaining cilantro.

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