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Healthy recipe of the month: Vegetarian chili

By BrighterLife.ca

Comments (1)

When winter winds howl, there’s nothing like a hot bowl of chili to warm you from the inside out. Freeze individual portions for a fast, healthy meal.

Healthy recipe of the month: Vegetarian chiliPreparation time: 10 minutes / Cooking time: 20 minutes

Ingredients:

1 tbsp vegetable oil 15 mL
2 cloves garlic, diced 2
½ cup diced red onion 125 mL
1 package (12 oz/340 g) Mexican-flavoured 1
vegetarian ground round
1 cup diced green bell pepper 250 mL
2 cans (each 19 oz/540 mL) 2
diced tomatoes (about 4¾ cups/1.175 L)
1 can (19 oz/540 mL) red kidney beans drained and rinsed 1
(about 2 cups/500 mL)
1 cup grated carrots 250 mL
1 tbsp dried parsley 15 mL
1 tsp hot pepper sauce 5 mL
Freshly ground black pepper
½ cup shredded Cheddar cheese 125 mL

Directions:

  1. In a large skillet, heat oil over medium heat. Sauté garlic and red onion until softened, about 5 minutes.
  1. Add ground round, breaking it apart with a wooden spoon to prevent clumps; sauté for 2 to 3 minutes or until evenly heated.
  1. Add green pepper and sauté for 2 to 3 minutes.
  1. Add tomatoes, beans, carrots, parsley, hot pepper sauce and pepper to taste; cook, stirring occasionally, for 10 minutes or until beans are heated through.
  1. Ladle into serving bowls and sprinkle with cheese.
  • Makes six servings

Tips

  • If you can’t find Mexican-flavoured vegetarian ground round, use regular vegetarian ground round and add 2 tbsp (25 ml) of chili powder.
  • Use as a base for Mexican shepherd’s pie, topped with cornbread.

Variation: Substitute a 12-oz/341 mL can of peaches-and-cream corn, drained, for the carrots.

Calories 194
Fat 6.4 g
Sodium 587 mg
Carbohydrate 20.3 g
Fibre 6.8 g
Protein 14.6 g
Calcium 156 mg
Iron 4.1 mg

Very high in vitamin A, thiamine, riboflavin, niacin, vitamin B12 and iron; high in vitamin C, folate and vitamin B6

Diabetes food choice values per serving: ½ carbohydrate, 2 meat and alternatives

Courtesy Dietitians of Canada: Simply Great Food: 250 Quick, Easy & Delicious Recipes by Patricia Chuey, MSc, RD, Eileen Campbell & Mary Sue Waisman, MSc, RD © 2007 robertrose.ca Reprinted with publisher permission.

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Dorothy Lipovenko on

Whoever heard of chili, meatless or not, without ground cumin and chili powder?

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