Wednesday, January 28, 2009

Ken’s Vegetarian Chili for Champions (or those who wish they were champions…)

My husband Ken is the best chili maker I know. In the winter he cooks up a batch or two, which I always am happy to grab a spoon and dig into. Full of vegetables and beans, with just the right amount of spices, this chili is warm, hearty and filling- but has minimal fat! We consider it a mandatory dish to make during football season. It’s a fantastic celebratory meal after your team’s quarterback throws that winning touchdown pass like a bullet into the end zone or the their kicker nails the needed field goal to clinch the game. Or, it can also be great comfort food to drown your sorrows in after a tragic loss like a last minute turnover leading to a touchdown by your team’s bitter rival. And hey, even if you hate football, you will still love a bowl of this anytime-promise!


One 28 ounce can of crushed tomatoes
Two 15 ounce cans of black beans, rinsed well
One 15 ounce can of kidney beans, rinsed well
3 1/2 cups of sliced crimini mushrooms
2 ½ cups of shredded carrots
2 cups of yellow squash cubed (about 2 small squash)
2 cups chopped onion (1 large onion)
1 cup chopped red pepper (1 medium)
1 cup chopped yellow pepper (1 medium)
1 cup chopped orange pepper (1 medium)
1 cup Anaheim chili peppers, finely diced (about 2 medium)
3 tablespoons chili powder
1 tablespoon paprika
1 teaspoon crushed garlic
2 teaspoons salt
nonfat sour cream or plain yogurt (optional, for garnish)
low fat shredded cheddar cheese (optional, for garnish, *use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
chopped chives (optional, for garnish)


Wash and prepare all the vegetables, rinse the beans and add them all plus the canned tomatoes into a large pot. Place on high heat for 15 minutes uncovered, stirring occasionally. (It will look like a lot of veggies/beans with little liquid, but it will cook down so do not worry!) Add the spices, garlic and salt and continue on medium-high heat uncovered for another 15 minutes, stirring occasionally. Then reduce to low heat, cover and simmer, stirring occasionally until vegetables are tender (about 30 minutes). Serve garnished with a dollop of nonfat sour cream or yogurt, sprinkled with low fat shredded cheddar cheese and chopped chives for a real treat.


If you are a die hard carnivore, then you can add ground turkey or chicken and still keep it healthy and if you re watching sodium omit the 2 teaspoons of salt and use low sodium canned tomatoes and beans

Makes 12 cups, twelve servings

Serving size: 1 cup (not including toppings/garnish) Calories 160 Protein 9 g Carb 33 g Fiber 9 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 750 mg


Anonymous,  January 30, 2009 at 1:26 PM  


Sounds like a good recipe. How does this hold up over time in a freezer? Typically with stew-related recipes, I'd make a huge batch of this stuff and parse up portions of them into airtight Mason Jars, then crack open one to reheat when I came home after work/was too tired to do anything more complicated.

Many a lazy bachelor await your timely response.


Marie January 31, 2009 at 7:57 AM  

Hey Sonny,

We have not tried freezing it before but pretty sure it would work fine. Happy Super Bowl weekend!

:) Marie

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