Vegetarian Chili

Makes 4 servings

Half of the beans in this recipe are puréed so picky eaters won’t even know they’re there.

Ingredients                                                                                                         

• 2 cups (500 mL) fresh diced tomatoes (3 medium)
• 1 cup (250 mL) canned navy beans, drained and rinsed
• 1 can (5.5 oz/156 mL) tomato paste
• 1 cup (250 mL) frozen corn
• 1 can (19 oz/540 mL) chickpeas, drained and rinsed
• 1 red pepper, diced
• 1 green pepper, diced
• 1 tsp (5 mL) onion powder
• 1 tsp (5 mL) garlic powder
• 2 tsp (10 mL) chili powder
• ¼ cup (60 mL) grated light cheddar cheese
• 1 green onion sliced

Directions

1. In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot.
2. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week.
3. Portion into 4 bowls and top with a sprinkle of cheese and green onions.

Nutritional information per serving
(1 ¼ cups/300 mL)

• Calories: 323
• Protein: 16 g
• Total fat: 4 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 5 mg
• Carbohydrate: 61 g
  • Dietary fibre: 12 g
• Sodium: 514 mg
• Potassium: 1,323 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation

Posted November 2008.