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Nutrition and Fitness

Vegetarian Chili

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Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

Prep time: 60 minutes

Ingredients:

  • ¾ c. onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp. olive oil
  • 2 tbsp. chili powder
  • ½ tsp. basil
  • ½ tsp. oregano
  • ½ tsp. cumin
  • 1½ c. zucchini, chopped finely
  • ½ c. yellow squash, chopped finely
  • 1 c. carrots, finely chopped
  • 42-oz. can diced tomatoes
  • 1 can (16 oz.) light red kidney beans, drained
  • 2 cans (16 oz.) dark red kidney beans, drained
  • 8 oz. soy cheddar cheese

Directions:

  1. In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
  2. Add chili powder, basil, oregano, and cumin to the stockpot and mix.
  3. Stir in zucchini, squash, and carrots and blend well. Cook 1-2 minutes over low heat, stirring occasionally.
  4. Add tomatoes and kidney beans.
  5. Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
  6. Before serving, add 1 oz. of soy cheddar cheese to each serving of chili.

Serves: 8

Serving size: 1 c. of chili and 1 oz. of cheese

Nutritional analysis (per serving):
270 calories
19 g protein
4g fat
0 g sat. fat
43 g carbohydrate
13 g fiber
0 mg cholesterol
1,111 mg sodium
482 mg calcium
3.2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Rinse the dark red kidney beans thoroughly and use low-sodium tomatoes to reduce the sodium content. Freeze leftovers in 1-c. servings to eat at a later date (do not add cheese before freezing). Sprinkle pepper and more onions on top for added flavor.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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