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
- 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 ounce of soy cheddar cheese to each serving of chili.
Serving size: 1 cup of chili and 1 ounce of cheese
Nutritional analysis (per serving):
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