2017 Kids Recipe Challenge Winning Recipe: 2nd Place! [Lunch]
Get the kids to help open cans, rinse beans and grate vegetables. This easy vegetarian chilli is a winner for the whole family. Add a dollop of sour cream when serving up everyone’s bowl.
William who’s in grade 3 and lives in Lakefield, ON, says kids would like this recipe because it’s fun to make and it warms you up when it’s cold out.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Makes: 8 servings
Tips:
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This recipe makes a lot. Store leftovers in the fridge for 3 to 4 days or freeze in airtight containers for 2 to 3 months.
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Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
Onion |
1 medium
|
Garlic |
2 cloves, 1/2 tsp (2 mL)
|
Zucchini |
1 medium
|
Red bell pepper |
1 medium
|
Carrots |
2 large
|
Vegetable oil |
2 Tbsp (30 mL)
|
Chili powder |
2 Tbsp (30 mL)
|
Ground turmeric |
1 tsp (5 mL)
|
Strained tomatoes (passata) |
1 jar (700 mL)
|
Diced tomatoes |
1 can (28 oz/796 mL) |
Kidney beans, drained and rinsed |
1 can (14 oz) |
Black beans, drained and rinsed |
1 can (14 oz) |
Chickpeas, drained and rinsed |
1 can (14 oz) |
Brown sugar |
1 Tbsp (15 mL)
|
Directions
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Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
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Gently rinse onion, garlic, zucchini and pepper under cool running water. Scrub carrots with a clean vegetable brush under cool running water. Chop vegetables and mince garlic; set aside.
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In a large saucepan, heat oil over medium heat. Cook vegetables for about 5 minutes or until softened. Stir in chili powder and turmeric.
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Stir in strained tomatoes and diced tomatoes, kidney and black beans, chickpeas and brown sugar.
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Bring to a simmer; reduce heat to low and cook, stirring occasionally for 30 minutes.
Nutrition Information per serving:
Calories: 265 kcal
Protein: 13 g
Fat: 5 g
Carbohydrate: 46 g
Fibre: 12 g
Sodium: 1180 mg
Iron: 5 mg
Calcium: 104 mg
Last Update – April 29, 2024