Go Back
–+ servings
Print

Vegetarian Chili Chowder

Mixed beans and potatoes give this vegetarian chili some substance. Serve with whole-wheat bread to make a complete protein.
Course Soup
Key Ingredient Beans
Dietary Need Gluten Free, Vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 5 cups (1.25 L)
Calories 142

Ingredients

  • 1/4 cup (60 mL) chopped onion
  • 1/4 cup (60 mL) chopped celery
  • 1 Tbsp (15 mL) finely diced jalapeno pepper (see notes)
  • 1 clove garlic, minced
  • 2 tsp (10 mL) chili powder
  • 1 tsp (5 mL) dry mustard
  • 1/2 tsp (2 mL) ground cumin
  • 1/2 tsp (2 mL) smoked paprika
  • 1 cup (250 mL) no-salt-added diced tomatoes, do not drain
  • 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) diced carrots
  • 1/2 cup 125 mL low-sodium vegetable broth
  • freshly ground pepper, to taste
  • 1/4 - 1/2 tsp (1-2 mL) Tabasco or other hot sauce, optional

Instructions

  • Lightly spray non-stick medium saucepan with vegetable spray. Over medium heat, cook onion, celery, jalapeno pepper, and garlic for 2-3 minutes or until softened.
  • Add spices; cook, stirring, for 1 minute.
  • Add tomatoes, tomato sauce, beans, potatoes, corn, carrots and vegetable broth; 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! Feel free to add your favourite hot sauce to amp up the heat!

Notes

  • 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 soup, 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.

Nutrition

Serving Size: 1cup (250 mL) | Calories: 142 | Total Fat: 1g | Carbohydrate: 29g | Fibre: 6g | Sugars: 5g | Protein: 7g | Sodium: 313mg | Potassium: 650mg | Iron: 2mg