Half of the beans in this recipe are puréed so picky eaters won’t even know they’re there.

5 servings / 40 min

Prep 15 min / Cook 25 min

Ingredients

  • 2 cups (500 mL) fresh diced tomatoes (3 medium)
  • 1 cup (250 ml) canned navy beans, drained and rinsed
  • 1 can (5.5 oz/156 mL) tomato paste
  • 1 cup (250 mL) frozen corn
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 tsp (5 mL) onion powder
  • 1 tsp (5 mL) garlic powder
  • 2 tsp (10 mL) chili powder
  • ¼ cup (60 mL) grated light cheddar cheese
  • 1 green onion sliced

Directions

  1. In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot.
  2. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week
  3. Portion into 4 bowls and top with a sprinkle of cheese and green onions.

Nutritional info per serving (1 ¼ cup / 300 ml)

  • Calories: 323
  • Protein: 16 g
  • Total fat: 4 g
    Saturated fat: 1 g
    Cholesterol: 5 mg
  • Carbohydrate: 61 g
    Dietary fibre: 12 g
  • Sodium: 514 mg
  • Potassium: 1,323 mg

Original source:  Vegetarian chili, from https://www.heartandstroke.ca/healthy-living/recipes/kid-friendly-meals/vegetarian-chili.