Healthy Veggie Chili Recipe

May 15, 2010 8:25 am
Posted in: Recipes
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Healthy Veggie Chili

Veggie Chili with Greek Yogurt and homemade 100% Whole Wheat Bread

This healthy veggie chili recipe is more of an Autumnal dish, but that didn’t stop me from making it earlier this week.  Obviously there are infinite iterations of chili, so consider this recipe just a starting point — use whatever you’ve got on hand and I’m sure it’ll be great.

If you don’t have a slow cooker, you can use the stove — just be careful to stir frequently and keep the heat low so you don’t burn the bottom.

2 diced Tomatoes
1-1/2 Red Bell Pepper, diced
2 small Red Onions, diced
3 cloves Garlic, chopped
1 cup chopped Broccoli
1 can organic Tomato Paste
1 can Garbanzo Beans, drained and rinsed
1 can Kidney Beans, drained and rinsed
1 package Yves “Meatless Ground” (or similar ground beef substitute), optional*
1 small can Diced Green Chilis
1 cup filtered Water
1 tbs. Olive Oil, optional
1 tsp. ground Black Pepper
1 tsp. ground Cumin
1/2 tsp. Chili Powder
1/2 tsp. Curry Powder
1/4 tsp. Sage
1/4 tsp. Ginger Powder
1/2 tsp. Mustard Seeds
1/4 tsp. Dried Oregano
1/2 tsp. Red Pepper Flakes
1/2 tsp. Sriracha Hot Chili Sauce, optional*

Add all ingredients to your slow cooker or pot.  Stir briefly.  If using a slow cooker, cook on “High” for about 4 hours, or “Low” for about 8 hours.  If cooking on the stove, bring it to boiling (while stirring frequently), and then cover and simmer on low heat for about 2 hours — stirring every few minutes.

Serve with a two-ounce dollop of Fage 0% Greek Yogurt and slice of 100% Whole Wheat Bread.  Garnished with Slivered Chives or Green Onion.

Makes 8 servings.  Each serving (including yogurt and bread) contains 360 calories, 1g sat fat, 6g total fat, 975mg sodium**, 12g fiber, 23g protein.

Get the full nutritional profile (PDF).

* The veggie “ground beef” and Sriracha won’t pass the Kitchen Test, you can just omit them, especially if it’s October.

** This sodium number is from the nutrition calculator I used, and does not account for variations in the canned products.  If you buy no-salt-added beans & tomato paste (or rinse the beans first), that’ll reduce the amount.  Likewise, nearly 300mg of that sodium is listed from the “generic” Whole Wheat bread in the calculator– so if you make your own, or find a reduced-sodium version, you can reduce it there as well.

1 Comment on "Healthy Veggie Chili Recipe"
  1. Comment left on:
    January 6, 2013 at 6:45 pm
    Amanda Cowan says:

    What recipe do you use for the bread? I find when I do 100% whole wheat that the bread is so dense that my kids won’t eat it. Which sort of defeats the purpose. So right now I’m using probably a 60% unbleached white to 20% whole wheat and 20% other things like oat flour, etc..

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