Vegetarian Chili
Nutrition facts per serving without cheese (makes 4 servings): Calories 357; 19g Protein, 63g carbohydrate; 5g Fat (1g Saturated Fat); 737mg sodium


  1. Heat the oil in a large sauce pan over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and sauté 30 seconds more.
  2. Add cumin, chili powder and pepper. Sauté another 30 to 60 seconds, until fragrant.
  3. Mix in tomato paste and cook until slightly browned, stirring and watching closely to prevent burning.
  4. Stir in water.
  5. Add all remaining ingredients except dried oregano and cheese. Reduce heat and simmer 30 minutes to one hour. Add more water if chili gets too thick.
  6. Stir in oregano and cook briefly to blend flavors.
  7. Remove from heat. Divide into four bowls, top each with cheese and serve.


  • 1 T. vegetable oil
  • 1/4 c. yellow or white onion, diced
  • 1/2 t. ancho or regular chili powder
  • 1/2 t. ground cumin
  • 1/4 t. black pepper
  • 2 T. no salt added tomato paste
  • 1/2 c. water
  • 1 (15.5-ounce) can kidney beans, rinsed and drained
  • 1 (15.5-ounce) can pinto beans, rinsed and drained
  • 1/2 c. shredded carrots
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 (4-ounce) can diced green chilies, undrained
  • 1/2 c. frozen corn
  • 1/4 t. dried oregano
  • 1/2 c. shredded cheddar cheese, optional

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