Vegetarian Chili

Vegetarian Chili

Click for printable PDF

Recipe from Everybody's Food Budget Book, Ottawa Public Health

Did you know: Canned beans are a budget-friendly alternative to meat and require little or no cooking. They are tasty and nutritious and can be used in so many different ways! Beans are rich in fibre, protein, and contain vitamins and minerals such as folate, potassium and iron. Discover this one pot dish that can easily be frozen for lunches and busy week nights. Let's start cooking!

Ingredients (Makes 8 servings)

Ingredients for Vegetarian Chili (makes 8 servings)
Imperial Measurement  Ingredient  Metric Measurement
19 oz 1 can red kidney beans    540 mL
19 oz 1 can chickpeas   540 mL
1 tbsp oil 15 mL
  2 large onions, chopped  
  1 clove of garlic (or more to taste)     
28 oz  1 can diced tomatoes 796 mL
2 tbsp tomato paste      30 mL
¼ cup rice 60 mL
1 1/3 cup water, vegetable or beef broth   315 mL
2 tbsp chili powder (to taste)     30 mL
1 tsp each of cumin powder, oregano, basil 5 mL
  salt and pepper (to taste)  


  1. Rinse then drain kidney beans and chickpeas.
  2. Heat large saucepan on medium heat for about 30 seconds. Add oil, chopped garlic and onion. Fry until softened*.
  3. Add all other ingredients except chili powder and bring to boil.
  4. Reduce heat and add chili powder, salt and pepper and any other spices to taste. Simmer for about 45 minutes, adding more water if necessary.

Serving Ideas

Serve topped with grated cheese. Enjoy with a green salad and whole wheat bread for a complete meal. Other vegetables you could add are canned corn or chopped celery, pepper or potato.

*For Chili con carne (chili with meat) add ground beef when cooking the onions and garlic. 


Nutrition Information (Per 1 serving of Vegetarian Chili)
Nutrient  Amount 
Calories 230
Fat 3.6 g
Trans fat 0 g
Cholesterol 0 mg
Sodium 410 mg 
Carbohydrate 42 g
Fibre 9 g
Sugar 4 g
Protein  10 g
Vitamin A  7% DV
Vitamin C 29% DV
Calcium  10% DV
Iron  27% DV

Percent Daily Values (%DV) Are Based on a  2,000 Calorie Diet. Your Daily Values May Be Higher or Lower Depending on Your Caloric Needs. 

Contact Us