This Veggie Chili recipe is loaded with healthy vegetables and fiber-rich beans – it’s great for any occasion from game day to a family dinner.
Disclosure: This is a sponsored post on behalf of the American Diabetes Association and Kitchen PLAY. All opinions are 100% my own.
When we were first married, David was totally against having chili for dinner because he had it so much as a kid. I didn’t have it often as a child, so I welcomed the idea of chili for dinner, and I especially loved how inexpensive it was to make.
Over the years, David slowly started to accept the idea of chili as a meal. It mostly came about in 2009 or so when we started changing the way we ate. We wanted to eat healthy meals that didn’t always include a chicken breast, and making chili was a perfect fit.
The Veggie Chili recipe I am sharing with you today is very similar to the chili we’ve been throwing together for years, with one big (and delicious) difference: it’s loaded in vegetables. I never considered adding this many vegetables to our chili, but now that I’ve made this Veggie Chili, I’m not sure I could ever go back..
This recipe comes from the American Diabetes Association cookbook called Healthy Calendar Diabetic Cooking by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough. It contains a full year of menus and easy recipes. As I mentioned two weeks ago, I never would have considered using a diabetic cookbook for my own healthy eating. I would have just assumed that they are for those with diabetes, and if you don’t have diabetes, there is no sense in cooking with such recipes, right?
How wrong I was!
As a family who is eating healthier, and half of our family trying to lose a substantial amount of weight, I quickly learned that diabetic cookbooks, like Healthy Calendar, have the kind of wholesome recipes that we need. The Healthy Calendar includes hundreds of recipes too — all of them laid out according to month, which also includes weekly menus and shopping lists. As someone who loves timesavers and things perfectly organized, I am a huge fan of all of this.
Now, as I mentioned this chili is veggie loaded. When you make it, be sure to prep everything beforehand and then it’s a breeze to cook up. For the zucchini, I cut it in quarters lengthwise and then sliced to give little triangle chunks. The carrots were peeled and then sliced in my food processor (you could do it by hand). The original recipe called for green bell peppers, but we decided to go with a red bell peppers, which definitely made this a colorful chili.
While you could have this chili anytime, I think it’s particularly great for game day. So often game day food isn’t the healthiest and while I love those things as much as the next person, this recipe is something everyone can enjoy, even if they aren’t losing weight or a person with diabetes.
I served our Veggie Chili with optional toppings, such as shredded cheese, light sour cream, sliced jalapenos and hot sauce for those who wanted it spicier (note: adding toppings may alter the nutritional content of the recipe) . You don’t have to include those things, but everyone in our house liked creating their own chili masterpieces.
If eating healthier is important to you too, I encourage you to check out the catalog of books, such as the Healthy Calendar cookbook, from the American Diabetes Association. I even have a discount code you can use — just enter KITCHEN2013 at checkout which will gives you 25% off all books in the ADA online store (valid through October 4, 2013).
Here’s the full recipe for Veggie Chili — feel free to print or add to your ZipList recipe box:
- Serves: 8 servings
- Serving size: 1 cup
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 4 carrots, sliced
- 1 green bell pepper, chopped
- 1 zucchini, chopped
- 2 garlic cloves, minced
- 1 tablespoon chili powder
- 1, 16-ounce can kidney beans, rinsed and drained
- 1, 16-ounce can black beans, rinsed and drained
- 1, 15-ounce can tomato sauce
- 2, 14.5-ounce cans no-salt-added diced tomatoes in juice
- Heat oil in a large soup pot over medium-high heat.
- Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
- Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
- Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
Carbohydrate 33 g
Protein 9 g
Fat 3 g
Saturated Fat 0 g
Dietary Fiber 10 g
Cholesterol 0 mg
Sodium 492 mg
Want even more healthy recipes? I’m just one of several food bloggers who are sharing ADA recipes. Visit http://kitchen-play.com/healthy-family-recipes to see all the other recipes.
Here’s another great one-pot dinner: