Quick Vegetarian Chili with Avocado Salsa

Vegetarian
Health score
23%
Quick Vegetarian Chili with Avocado Salsa
45 min.
6
276kcal

Suggestions

This quick vegetarian chili with avocado salsa is the perfect dish to warm you up on a cold day. It's ready in just 45 minutes and serves six, making it a great option for feeding a crowd. The chili is packed with flavor, thanks to the combination of chili powder, cumin, oregano, and garlic. It's also got a nice kick from the green chilis, which is balanced out by the creaminess of the avocado salsa and sour cream. The baked tortilla chips add a satisfying crunch, making this a well-rounded and delicious meal.

One of the best things about this recipe is how versatile it is. You can easily customize it to your taste preferences or whatever ingredients you have on hand. For example, if you like your chili extra spicy, you can add more chili powder or throw in some diced jalapenos. Or, if you're looking for a heartier dish, you could add in some extra veggies like corn or zucchini. You could even add in some cooked ground beef or shredded chicken if you're not vegetarian.

Not only is this chili tasty and versatile, but it's also nutritious. It's a good source of protein, fiber, and vitamins A, C, and K. Plus, the avocado salsa adds a boost of healthy fats. So, you can feel good about serving this meal to your family or friends knowing that it's both delicious and good for them.

Ingredients

  • 18  baked tortilla chips 
  • 15 ounce black beans drained canned
  • 4.5 ounce chilis green chopped canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoons canola oil 
  • teaspoons chili powder 
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • teaspoon ground cumin 
  •  lime wedges 
  • tablespoons cream sour reduced-fat
  • cup onion chopped
  • teaspoon oregano dried
  • 0.7 cup quick-cooking barley uncooked
  • cup bell pepper red chopped
  • servings salsa 
  • 14.5 ounce vegetable stock canned
  • 0.3 cup water 

Equipment

  • dutch oven

Directions

  1. Heat the oil in a Dutch oven over medium-high heat.
  2. Add onion and bell pepper; saut 3 minutes.
  3. Add chili powder and next 4 ingredients (chili powder through green chiles); cook 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until barley is tender. Stir in cilantro.
  4. Serve with sour cream, lime wedges, chips, and Avocado Salsa.
  5. Note: Store chili in an airtight container in the refrigerator for up to 2 days.
  6. (Totals include Avocado Salsa)

Nutrition Facts

Calories276kcal
Protein14.43%
Fat12.97%
Carbs72.6%

Properties

Glycemic Index
41
Glycemic Load
3.25
Inflammation Score
-9
Nutrition Score
20.261304252821%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Luteolin
0.16mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:276.09kcal
13.8%
Fat:4.22g
6.49%
Saturated Fat:1.17g
7.32%
Carbohydrates:53.16g
17.72%
Net Carbohydrates:40.16g
14.6%
Sugar:7.64g
8.49%
Cholesterol:4.2mg
1.4%
Sodium:995.47mg
43.28%
Alcohol:0g
100%
Protein:10.57g
21.13%
Vitamin C:55.78mg
67.61%
Fiber:13g
51.99%
Manganese:0.75mg
37.46%
Vitamin A:1538.33IU
30.77%
Folate:91.88µg
22.97%
Iron:4.12mg
22.9%
Vitamin B6:0.45mg
22.49%
Potassium:777.67mg
22.22%
Phosphorus:221.27mg
22.13%
Copper:0.43mg
21.6%
Magnesium:82.01mg
20.5%
Vitamin B1:0.27mg
17.97%
Selenium:12.46µg
17.8%
Vitamin B3:3.27mg
16.34%
Vitamin E:2.36mg
15.73%
Vitamin B2:0.25mg
14.43%
Calcium:129.97mg
13%
Vitamin K:11.36µg
10.82%
Zinc:1.49mg
9.92%
Vitamin B5:0.64mg
6.36%
Source:My Recipes
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