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Vegetable Chili

Vegetable Chili

  • Serves 6
  • Prep time 25 minutes
  • Cook time 20 minutes

Nutrition facts

Per serving: Calories 410, Protein 17 g, Fat 4 g, Carbohydrates 81 g, Fibre 16 g, Iron 6 mg, Calcium 173 mg, Sodium 1,484 mg

Ingredients

  • 1 onion
  • 1 red pepper
  • 1 yellow pepper
  • 1 carrot
  • 1 celery stalk
  • 4 tomatoes
  • 45 ml (3 tbsp) olive oil
  • 15 ml (1 tbsp) minced garlic
  • 375 ml (1½ cups) tomato sauce
  • 15 ml (1 tbsp) chili seasoning
  • Salt and pepper to taste
  • 1 can (540 ml) mixed beans, drained
  • 250 ml (1 cup) corn kernels

 

For the topping
  • 125 ml (½ cup) sour cream
  • 30 ml (2 tbsp) fresh cilantro, chopped
  • 45 ml (3 tbsp) yellow cheddar, shredded

Preparation

  1. Chop the onion and dice the vegetables.
  2. Heat the oil in a pot over medium heat. Brown the onion. Add the peppers, carrot and celery. Cook for 5 minutes over medium heat, stirring occasionally.
  3. Add the garlic, tomato sauce, diced tomatoes and chili seasoning. Season with salt and pepper. Cover and let simmer for 10 minutes over low heat.
  4. Add the beans and corn. Cook for another 10 minutes.
  5. In a bowl, mix the sour cream with the cilantro and cheddar.
  6. Divide the chili into the bowls and top with the sour cream mix.


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