Safety and Wellness

Vegetarian Chili (Lactose Intolerance)

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

Prep time: 60 minutes


  • ¾ cup onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon olive oil
  • 2 tablespoons chili powder
  • ½ teaspoon basil
  • ½ teaspoon oregano
  • ½ teaspoon cumin
  • 1½ cups zucchini, finely chopped
  • ½ cup yellow squash, finely chopped
  • 1 cup carrots, finely chopped
  • 42 ounces diced canned tomatoes
  • 1 can (16 ounces) light red kidney beans, drained
  • 2 cans (16 ounces) dark red kidney beans, drained
  • 8 ounces soy cheddar cheese


  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 for 1 to 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 ounce of soy cheddar cheese to each serving of chili.

Serves: 8

Serving size: 1 cup of chili and 1 ounce 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:

  • To reduce the sodium content, rinse the dark red kidney beans thoroughly and use low-sodium tomatoes.
  • Freeze leftovers in 1-cup servings to eat at a later date. Do not add cheese before freezing.
  • Consider sprinkling pepper and more onions on top for added flavor.

Reviewed by: Rupal Christine Gupta, MD
Date reviewed: July 2015

Kids Health

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

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