Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.
Prep time: 60 minutes
¾ c. onion, chopped
3 cloves garlic, minced
1 tsp. olive oil
2 tbsp. chili powder
½ tsp. basil
½ tsp. oregano
½ tsp. cumin
1½ c. zucchini, chopped finely
½ c. yellow squash, chopped finely
1 c. carrots, finely chopped
42-oz. can diced tomatoes
1 can (16 oz.) light red kidney beans, drained
2 cans (16 oz.) dark red kidney beans, drained
8 oz. soy cheddar cheese
In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
Add chili powder, basil, oregano, and cumin to the stockpot and mix.
Stir in zucchini, squash, and carrots and blend well. Cook 1-2 minutes over low heat, stirring occasionally.
Add tomatoes and kidney beans.
Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
Before serving, add 1 oz. of soy cheddar cheese to each serving of chili.
Serving size: 1 c. of chili and 1 oz. of cheese
Nutritional analysis (per serving):
19 g protein
0 g sat. fat
43 g carbohydrate
13 g fiber
0 mg cholesterol
1,111 mg sodium
482 mg calcium
3.2 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Rinse the dark red kidney beans thoroughly and use low-sodium tomatoes to reduce the sodium content. Freeze leftovers in 1-c. servings to eat at a later date (do not add cheese before freezing). Sprinkle pepper and more onions on top for added flavor.