Recipe

Vegetarian Chili

 

Preparation Time: 20 minutes  

Cooking Time: 35 minutes

Serves: 4 servings

Tips

  1. As an alternative to canned black beans, try using dried black beans instead.
  2. One cup dried black beans makes 1 can (540 mL) of cooked beans.
  3. To prepare dried beans: Let soak in water overnight and rinse. Add an extra 2 cups of water to the chili and extend cooking time by at least 60 min or until dried black beans are tender (can take up to 3 hours). 
  4. Put leftovrs away within 2 hours or sooner if they are in a warm location.  Reheat leftoers to an internal temperature of 74ºC (165ºF).  Discard uneaten leftovers after they have been reheated.

Ingredients

Olive oil 

1 Tbsp (15 mL) 

Onion

1 cup (250 mL), about 1 medium

Garlic

2 cloves

Chili powder 

2 tsp (10 mL) 

Ground cumin  

1 tsp  (5 mL)    

Salt 

¼ tsp (1 mL)

Black beans, drained and rinsed 

1 can (540 mL)  

Sweet potatoes,

3 cups (750 mL), about 2 potatoes 

Canned crushed tomatoes 

1 cup (250 mL)

Low sodium vegetable stock    

1 cup (250 mL) 

Toppings:

 

Monterey jack cheese, shredded   

¼ cup (60 mL) 

Fat free Greek yogurt 

¼ cup (60 mL)

Directions

  1. Wash hands with soap and warm water for 20 seconds.  Clean all countertops and equipment used for food preparation.
  2. Gently rinse onion and garlic under cool running water.  Scrub sweet potato with a clean vegetable brush then dice. Chop onion and mince garlic; set aside.
  3. In a large pot, heat oil over medium heat. Add onion and garlic and sauté about 2 minutes.
  4. While stirring add chili powder, cumin, salt and black beans and cook until fragrant.
  5. Add sweet potatoes, tomatoes, and stock. Bring to a simmer and cook for 25 minutes or until sweet potatoes are cooked. If chili is too thick, add ½ cup (125 mL) water.
  6. Top chilli with cheese and yougurt.
     
     
    Optional: Save 2 cups of Vegetarian Chili to make Stuffed Pasta Shells the next day.
     

Nutrition Information per serving (1 cup): 

Calories: 250 kcal

Protein: 10 g

Fat: 6 g

Carbohydrate: 39 g

Fibre: 9 g

Sodium: 360 mg

Calcium: 170 mg

Iron: 3 mg

 

Last Update – January 31, 2024

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.