This healthy vegetarian chili recipe is satisfying and packed with nutrients, yet low in calories. The recipe is actually not just vegetarian; this chili is vegan and grain-free too. Just because you aren’t a big fan of meat doesn’t mean you can’t enjoy a rich and flavorful bowl of chili. Enjoy!
How to Make Healthy Vegetarian Chili
This Healthy Vegetarian Chili recipe is the result of my attempts to create a tasty and satisfying chili, which was both vegan and grain-free. I loved the results, so I’m going to call this one a big success. My secret weapons; pumpkin puree for richness & veggies that still held some texture, so that I wouldn’t be tempted to add chips for texture.
The addition of pumpkin puree in your savory dishes is a great way to help reduce sodium and calories, without sacrificing taste. It is also a terrific way to ensure the moistness of baked goods, without loading them up with fat. Honestly, I’m surprised so many people don’t make use of fiber & vitamin A rich pumpkin in their cooking year round. I think we are just sort of programmed to think of it as a food for the fall.
Now to show you how to make this healthy vegetarian chili for your family…
Healthy Vegetarian Chili Recipe
Enjoy this grain-free healthy vegetarian chili recipe with your family!
- Serves: 8
- Calories: 113
- Fat: 3
- Saturated fat: 0
- Carbohydrates: 18
- Sugar: 4
- Sodium: 630
- Fiber: 8
- Protein: 5
- Cholesterol: 0
- 1 tbs olive oil
- 2 cups of diced sweet onion (approx. ¾ of a large Vidalia)
- 1 Poblano pepper, cut into batons (narrow 1 inch strips)
- 2 cloves of garlic, minced
- 1 small zucchini squash, diced
- 1 small yellow summer squash, diced
- 2 tbs chili powder
- 1 tsp Kosher salt
- 1 tsp cumin
- 1 tsp oregano, dry
- 1 tsp cilantro, dry
- ½ tsp smoked paprika
- ¼ tsp cayenne
- ¼ tsp white pepper
- 2 bay leaves
- 1 (15 oz) can of Pumpkin puree
- 1 (14-15 oz) can of diced tomatoes (with chilis or without)
- 1 (14-15 oz) can of low-sodium black beans, drained and rinsed
- 2 tbs chopped pickled jalapeno
- 3 cups of vegetable stock (chicken or beef is fine if you are not vegetarian)
- Place dutch oven or stockpot over med-high heat, add oil, once hot add the onion, Poblano and garlic, saute 5 minutes, then add the zucchini and yellow squash and saute another 5 minutes.
- Add the salt and spices, stir for 1
minute, thanadd the remaining ingredients. Stir. As soon as the pot starts to bubble, reduce to simmer and cover, to simmer for 1 hour.
- Serve hot. Garnish with chopped scallions, fresh cilantro or chives. If you are not vegan, a dollop of rich sour cream makes a nice topping.