Healthy Recipe: Chunky Vegetarian Chili

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, shares with us a delicious and healthy alternative to traditional chili. 

This quick, meatless chili is full of fiber and protein, low in fat, and delicious enough to please meat-lovers. Make this meal ahead of time and pack it in a thermos or microwave-safe dish for easy lunches during the week.

Chunky Vegetarian Chili

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 1 tablespoon vegetable oil
• 2 cups chopped onion
• 1/2 cup chopped yellow bell pepper
• 1/2 cup chopped green bell pepper
• 2 garlic cloves, minced
• 1 tablespoon brown sugar
• 1 1/2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 (16-ounce) cans stewed tomatoes, undrained
• 2 (15-ounce) cans black beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (15-ounce) can pinto beans, rinsed and drained

Preparation

1. Heat the oil in a Dutch oven over medium-high heat.
2. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender.
3. Add sugar and remaining ingredients, and bring to a boil.
4. Reduce heat, and simmer 30 minutes.

Nutritional Information

Amount per serving
Calories: 257
Calories from fat: 9%
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 0.5g
Polyunsaturated fat: 1.2g
Protein: 12.8g
Carbohydrate: 48.8g
Fiber: 14.2g
Cholesterol: 0.0mg
Iron: 4.5mg
Sodium: 876mg
Calcium: 150mg

Recipe from Cooking Light, December 2003