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Yields:
4 servings
Prep Time:
15 mins
Cook Time:
30 mins
Meal Type:
Main Dishes
Rating:

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Vegetarian Chili

A weekly staple which you can serve with rice and salad, in a quesadilla, or on a baked potato with cheese. Divide up any leftover portions to keep in the freezer for a last minute meal. NOTE: 1 x 16 oz of tinned beans = 8.4 oz of drained beans. Use dried textured vegetable protein (TVP) or any other vegetarian mince.

Ingredients

Directions

  1. Dice the onion and pepper. Rinse and drain the kidney beans and black beans and set aside.
  2. Heat oil in a large saucepan over medium-high heat. Add onions and peppers. Cook for 5 minutes, stirring occasionally, or until the onion starts to brown. Add spices and cook for a minute or until fragrant. Stir to avoid the spices sticking to the bottom of the pan.
  3. Add tomatoes, tomato paste, vegetable bouillon and 1/2 cup water. Add in the vegetable protein. If using dried mince, add an additional 1/2 cup of water to allow the mince to rehydrate.
  4. Reduce the heat to low/medium to allow it to simmer gently. Continue to cook for 20 minutes, or until the peppers are cooked through and the tomatoes are rich and reduced.
  5. Serve. To freeze, allow dish to cool completely and divide into containers and store frozen for up to 3 months. Defrost in the fridge and reheat until steaming hot.
 


     
 

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Nutrition summary:

There are 446 calories in 1 serving of Vegetarian Chili.
Calorie break-down: 17% fat, 59% carbs, 23% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
446
 
% Daily Values*
Total Fat
9.13g
12%
Saturated Fat
1.358g
7%
Trans Fat
0g
Polyunsaturated Fat
1.722g
Monounsaturated Fat
5.366g
Cholesterol
0mg
0%
Sodium
620mg
27%
Total Carbohydrate
69.77g
25%
Dietary Fiber
20.3g
73%
Sugars
8.4g
Protein
27.25g
Vitamin D
-
Calcium
198mg
15%
Iron
8.63mg
48%
Potassium
2010mg
43%
Vitamin A
146mcg
16%
Vitamin C
72.6mg
81%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
22%
of RDI*
(446 calories)
22% of RDI
Calorie Breakdown:
 
Carbohydrate (60%)
 
Fat (17%)
 
Protein (23%)
* Based on a RDI of 2000 calories

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