Vegetarian Chili Recipe Filled with Veggies and Flavor

As the Fourth of July approaches, it’s crucial to consider some healthy, meatless alternatives to offer at your weekend barbecues. With the smoky flavor of a traditional meat chili, this vegetarian chili recipe will also provide some important nutrients to keep the party energized for the nighttime festivities!

With the variety of beans providing high levels of proteins, the chili’s vegetables will contribute the essential vitamins and minerals. While the U.S.D.A. recommends at least 2-3 cups of vegetables per day, it is also important to consider eating a variety of different colors of veggies. The different colors indicate different nutrients; red vegetables, including the diced tomatoes and red peppers used here, contain antioxidant properties, numerous essential and minerals, and can help keep your vision and immune system health, while yellow vegetables, also included in our ingredients below, contain high amounts of folate, potassium and beta-carotene, a carotenoid that your body uses to create vitamin A.

Serving Size: 1 ½ cups
Servings: five
Preparation time: 60minutes
Cooking time: 30minutes

Calories 360
Calories from fat 73
Total fat 8.3g
Sodium 303.4mg

Ingredients:
½ lb Black beans, cooked
½ lb Lima beans, cooked
½ lb Kidney beans, cooked
½ lb Garbanzo beans, cooked
½ Chipotle, minced
1 Onion, minced
½ tbsp. Garlic minced
½ tbsp. Chopped oregano
½ tbsp. Cumin
½ tbsp. Chili powder
½ lb Tomatoes diced
¼ cup Red peppers, diced
¼ cup Yellow peppers, diced
2 cups Cold water
2 tbsp. Lime juice
½ tsp. Salt
1/8 tsp. Pepper
2 tbsp. Olive oil
Directions:
1. Sweat the onions, red and yellow peppers in the oil until tender 5-6 minutes.
2. Add the garlic, oregano, cumin and chili powder cook 1-2 minutes more.
3. Add the cooked beans, diced tomatoes and cold water. Bring to a simmer and cook 30 minutes.
4. At the end add the salt, pepper and lime juice.

This post was written by Russ Ficke, Chef at Syosset Hospital

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