Vegetarian Chili Chowder
Mixed beans and potatoes give this vegetarian chili some substance. Serve with whole-wheat bread to make a complete protein.
- Pulse
- Beans
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
- Serves
- 2–3 people
Nutrition
- Calories 210
- Fat 1.5 g
- Carbohydrates 44 g
- Fibre 8 g
- Protein 9 g
- Sodium 60 mg
- Potassium 945 mg
- Folate 40 mcg
- Iron 3.5 mg
- Calcium 135 mg
Ingredients
- 1/4 cup (50 mL) onion
- 1 Tbsp (15 mL) jalapeno pepper
- 1/4 cup (50 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) dried 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) 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
- Few grains chipotle chili pepper
- freshly ground pepper
- Tabasco sauce (optional)
Directions
Lightly spray non-stick medium saucepan with vegetable spray. Heat saucepan. Cook onion, jalapeno pepper, celery and garlic for about 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 with pepper and chipotle chili if desired.
Tips
For added zing, add 1-2 mL (½ tsp.) Tabasco sauce.
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