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Vegetarian Chili

Vegetarian Chili

Vegetarians are not only advocates of animal welfare but are also promoters of health. Though vegetables may not contain all the nutrients that we need, no chronic illness has been reported out of eating too many vegetables unlike those who ate purely meat on their diet. Thus, it is really safe to say that eating vegetables is really good for your body. However, it is normally the taste that makes it difficult to eat vegetables. Most people cannot appreciate their taste especially those green leafy vegetables. Some just can’t stand the plant taste. Some people even think that eating vegetables makes them look like goats or horses. Still, horses and goats are considered strong animals despite eating only grasses. In that case, it is a must to eat vegetables not just to satisfy your tongue but as a requirement of your body for sustenance.

You have to be creative to enjoy your veggies. You can try this vegetarian chili and find out how vegetables can be fun to eat. Vegetarian chili is a great meal planner today as most people are trying to reduce their intake of fat and increase dietary fiber. If desired, garnish with chopped green or red onion and a dollop of light sour cream.

1 tbsp vegetable oil

1 onion, chopped

1 red bell pepper, chopped

2 cloves garlic, minced

1 stalk celery, chopped

1 to 2 tbsp chili powder

2 tsp ground cumin

1 can (28 oz or 796 mL) tomatoes

1 can (14 oz or 398 mL) black or red kidney beans, drained and rinsed

1 can (12 oz or 355 mL) corn kernels, drained

1 cup bran cereal

3 cups cooked rice

½ cup cheddar cheese, shredded

Here’s how to prepare:

  1. In a large saucepan, heat oil over medium-high heat. Add onion, red pepper, garlic and celery; cook until vegetables are tender. Stir in chili powder and cumin; cook for 1 minute.
  2. Add tomatoes, breaking up with spoon. Stir in beans, corn and cereal; bring to a boil. Reduce heat, cover and simmer for 5 minutes. Serve over rice, sprinkled with cheese.

Here are some suggestions you may wish to try. Substitute 1 cup (250 mL) dried beans, soaked, cooked and drained, for the canned beans. If you have a slow cooker, use it to prepare dried beans for use in this recipe. Soak the beans, either overnight or using the quick-soak method. In a slow cooker, combine 1 cup (250 mL) soaked beans, drained, and 3 cups (750 mL) water. Cover and cook on Low setting for 8 to 10 hours. For convenience, cook the beans overnight, drain and refrigerate until ready to use.

This recipe is good for six servings. Per serving contains 317 calories, 6.8 grams fat, 2.4 grams saturated fat, 659 mg sodium, 12 grams protein, 59 grams carbohydrates and 11 grams fiber. Aside from that, this recipe is very rich with vitamin C, thiamine, niacin, vitamin B6, folacin, magnesium, iron and fiber. It is also a good source of vitamin A, riboflavin, panthotenic acid, calcium and zinc. Though beans are considered a good source of vegetable protein, it still doesn’t contain the all types of essential amino acids. That is, it is still good to add meat to your diet. For strict vegetarians, you may opt to take grains and cereals aside from beans or opt to take dairy products such as cheese, milk, and yogurt and meat by-products such as eggs.



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