Eat Well LiveWell: Vegetarian Chili

heart healthy chili

Would you like some warm chili for a chilly month? This vegetarian chili is packed with flavor and nutrition. Using bay leaves, cumin, oregano, garlic and jalapeno to create fantastic flavor shows how you can enhance taste without adding sodium. Sodium, alone or in the compound of ‘sodium chloride’ (also known as salt), can contribute to increased blood pressure. High blood pressure can stretch or injure the walls of your blood vessels and increase plaque build-up. Uses spices to flavor your recipes helps you avoid too much sodium!

This vegetarian chili also provides plenty of nutrients, too! Various vegetables contain vitamins and minerals, like the chili’s tomato-base that offers vitamin A and C. The remaining vegetables offer other vitamins and minerals, as well as fiber! Beans and meat-less crumbles provide a great source of fiber and vegetarian protein to help keep you full and your body strong. Combining vegetables with low-sodium, lean proteins and spices make this chili a heart healthy dish for the whole family! Try this recipe for Meatless Mondays this February.

Vegetarian Chili: 

Servings: 8

Preparation time: 15 minutes
Cook time: 1 hour
Ready in: 1 hour 15 minutes

Ingredients:

  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 2 tablespoons dried oregano
  • 1 tablespoon salt
  • 2 stalks celery, chopped
  • 2 green bell peppers, chopped
  • 2 jalapenos, chopped
  • 3 garlic cloves, chopped
  • 2 (12-ounce) packages vegetarian burger crumbles or 2 (15-ounce) can beans of your choice
  • 3 (28-ounce) cans whole peeled tomatoes, crushed
  • ¼ cup chili powder
  • 1 tablespoon black pepper
  • 1 (15-ounce) can reduced sodium or no salt added kidney beans, drained
  • 1 (15-ounce) can reduced sodium or no salt added garbanzo beans, drained
  • 1 (15-ounce) can reduced sodium or no salt added black beans
  • 1 (15-ounce) can whole kernel corn

Directions:

  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Nutritional Information:

347 Calories, 25g Protein, 5g Fat, 50g Carbohydrates, 18g Fiber, 202mg Sodium
Sources: AllRecipes