Makes 6 servings
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 | 15 mL |
| 1 | onion, chopped | 1 |
| 1 | red bell pepper, chopped | 1 |
| 2 | cloves garlic, minced | 2 |
| 1 | stalk celery, chopped | 1 |
| 1 to 2 tbsp | chili powder | 15 to 25 mL |
| 2 tsp | ground cumin | 10 mL |
| 1 | can (28 oz/796 mL) tomatoes | 1 |
| 1 | can (14 oz/398 mL) black or red kidney beans, drained and rinsed | 1 |
| 1 | can (12 oz/355 mL) corn kernels, drained | 1 |
| 1 cup | bran cereal | 250 mL |
| 3 cups | cooked rice | 750 mL |
| 1/2 cup | shredded Cheddar cheese | 125 mL |
- 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.
- 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.
Tips
Substitute 1 cup (250 mL) dried beans, soaked, cooked and drained, for the canned beans, if desired. 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.
Dietitian’s Message
Although a rich source of vegetable protein, beans do not contain the full range of essential amino acids to be classified as a «complete» protein. Strict vegetarians must ensure they eat adequate amounts of grains and cereals, seeds and nuts and, if appropriate, dairy products and eggs, in addition to legumes
Nutrients per serving
| Calories | 317 |
| Fat | 6.8 g |
| Saturated Fat | 2.4 g |
| Sodium | 659 mg |
| Protein | 12 g |
| Carbohydrate | 59 g |
| Fiber | 11 g |
Very High in: vitamin A, thiamine, riboflavin, niacin, folacin, vitamin B12, pantothenic acid, magnesium, iron
High in: vitamin A, riboflavin, pantothenic acid, calcium, zinc
© Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014
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