Vegetarian Chili Chowder
Mixed beans and potatoes give this vegetarian chili some substance. Serve with whole-wheat bread to make a complete protein.
- Serving Size 1 cup (250 mL)
- Calories 142
- Fat 1 g
- Saturated Fat 0 g
- Cholesterol 0 mg
- Carbohydrate 29 g
- Fibre 6 g
- Sugars 5g
- Protein 7 g
- Sodium 313 mg
- Potassium 650 mg
- Folate 64 mcg
- Iron 2 mg
- 1/4 cup (50 mL) onion
- 1 Tbsp (15 mL) jalapeno pepper, finely diced (see tips)
- 1/4 cup (60 mL) celery, chopped
- 1 clove garlic, minced
- 2 tsp (15 mL) chili powder
- 1/2 tsp (2 mL) ground cumin
- 1/2 tsp (2 mL) smoked paprika
- 1 tsp (5 mL) dry mustard
- 1 cup (250 mL) no-salt-added diced tomatoes, undrained
- 1/2 cup (125 mL) no-salt-added tomato sauce
- 1 cup (250 mL) cooked or canned mixed beans, drained & rinsed
- 1 cup (250 mL) potatoes, diced
- 1/2 cup (125 mL) corn kernels
- 1/2 cup (125 mL) carrots, diced
- 1/2 cup (125 mL) low-sodium vegetable broth
- freshly ground pepper to taste
- 1/4 - 1/2 tsp (1/2 mL) Tabasco sauce (optional)
Lightly spray non-stick medium saucepan with vegetable spray. Over medium heat, cook onion, jalapeno pepper, celery and garlic for 2-3 minutes or until softened.
Add spices; cook stirring, for 1 minute.
Add tomatoes, tomato sauce, beans, potatoes, corn and vegetable stock; bring to a boil.
Reduce heat and simmer for 15 to 20 minutes or until potatoes are tender and chowder has thickened.
Season to taste with pepper and serve!
- Wear latex or rubber gloves when handling the jalapeno peppers as the oils and seeds in a jalapeno can irritate your skin. Make sure you avoid touching your eyes, nose or mouth to prevent any irritation, and wash your hands with soap and water when you are done working with the pepper.
- If you want a spicier salsa, leave the seeds in the jalapeno. For less spice, remove the seeds.
- Not a fan of jalapeno peppers? Substitute with 1/4 cup (60 mL) chopped green, orange or yellow pepper instead of the jalapeno pepper.