Recipe of the Week: Veggie Bean Chili | The Family Fork

Recipe of the Week: Veggie Bean Chili

Two weeks ago I gave you the Inside Out Taco which I hope you tried and liked. If you feel like making your own chili for that recipe or just want a yummy chili dinner here's a great one that packs in the veggies, protein and whole grains. What more could you ask for?

Veggie Bean Chili
1 Tbs olive or canola oil
2 garlic cloves, minced
1 onion, chopped
1 large carrot, chopped
1 green bell pepper, seeded and chopped
1 can 14.5 oz chopped tomatoes (you can use fresh as well if you prefer-about 3 cups chopped tomatoes)
1 can 15.25 oz kidney beans, drained & rinsed (you can use black beans instead)1 can 15.25 oz corn, drained and rinsed
1 - 12 oz package veggie ground round or 3 cups meatless crumbles, any brand*
1 Tbs chili powder
1 tsp ground cumin
1 tsp crumbled dried rosemary
salt to taste

1. Sauté garlic, onion, carrot, and green pepper in the olive oil, stirring often, until softened (about 5 minutes)
2. Add tomatoes, beans, corn, veggie ground round, chili powder, cumin, rosemary stir well and bring to a boil
3. Reduce heat and simmer, uncovered, for 20 minutes. (watch out for splatters!)
4. Season with salt to taste (start with 1/2 tsp)

Serve in bowls with corn tortilla chips, and sprinkle a little reduced fat shredded cheese (or soy or rice cheese) on top.

If you like your chili spicy add a chopped up jalapeno pepper during the sautéing step

*I use Yves veggie ground round (in the refrigerated section with other veggie substitute products) instead of ground beef to up the fiber and decrease the saturated fat and cholesterol (actually it's cholesterol free because all plant foods are sans cholesterol). You can use any type of ground beef substitute that you find in your grocery. I've seen Morning Star grillers recipe crumbles and other veggie crumble products in the frozen food section.
Hint for family acceptance: Don't let on that you're not using ground beef and chances are no one will be able to tell. The other benefit of veggie ground round is there is no need to brown it first, you can add it to the chili as is! One less step!!

Enjoy and let me know how it turns out.

Have a fruit and veggie filled day!

(Photo courtesy of liberalmind1012)
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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.