Note: This recipe is especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products.
Prep time: 60 minutes
Ingredients:
- 3/4 c. onion, chopped
- 3 cloves garlic, minced
- 1 tsp. olive oil
- 2 tbsp. chili powder
- 1/2 tsp. basil
- 1/2 tsp. oregano
- 1/2 tsp. cumin
- 1 1/2 c. zucchini, chopped finely
- 1/2 c. yellow squash, chopped finely
- 1 c. carrots, finely chopped
- 42 oz. canned tomatoes, diced
- 1 can (16 oz.) light red kidney beans, undrained
- 2 cans (16 oz. can) dark red kidney beans, drained
- 8 oz. soy cheddar cheese
Directions:
- In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
- Add chili powder, basil, oregano, and cumin to the stockpot and mix.
- Stir in zucchini, squash, and carrots and blend well. Cook for 1 to 2 minutes over low heat, stirring occasionally.
- Add tomatoes and kidney beans.
- Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
- 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
4 g 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.
Consider sprinkling pepper and more onions on top for added flavor.
Updated and reviewed by: Steven Dowshen, MD
Date reviewed: May 2005
Originally reviewed by: Allison Brinkley, RD, LD/N, CNSD
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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