SSM Cardinal Glennon Children's Medical Center
(314) 577-5600
www.cardinalglennon.com
 

Vegetarian Chili

Nutritional labelPrep time: 15-20 minutes

Cook time: About 30 minutes

Recipe makes: 9 servings

Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • ½ cup chopped carrot
  • ½ cup chopped celery
  • ½ cup chopped red bell pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • Hot pepper sauce or red pepper flakes to taste (optional)
  • 1 can unsalted ("sodium free") crushed or diced tomatoes
  • 2 cans (about 14 ounces each) red kidney beans, drained and rinsed
  • 1 cup frozen corn kernels
  • Salt substitute and pepper
Equipment and supplies:
  • Measuring cups and spoons
  • Knife and cutting board
  • Large cooking pot
Instructions:
  1. Heat the oil in a large cooking pot. Add the onion and garlic. Cook for 2 minutes.
  2. Add the carrot, celery, and red bell pepper. Cook until just tender, stirring occasionally.
  3. Stir in the cumin, chili powder, and hot pepper sauce or flakes (if using). Add the tomatoes with their juice and stir to mix. Bring to a boil, then reduce the heat and simmer for 15 to 20 minutes.
  4. Add the beans along with the corn. Continue simmering until the beans and corn are heated through.
  5. Season to taste with salt and pepper and serve.

Reviewed by: Meredith Parkinson, RD, LDN