Quick Vegetarian Chili with Avocado Salsa

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

Suggestions


If you're looking for a hearty, flavorful dish that satisfies both your taste buds and your dietary preferences, our Quick Vegetarian Chili with Avocado Salsa is the perfect choice! This delightful bowl of warmth is not only vegetarian but also bursting with a medley of vibrant vegetables and wholesome ingredients. With a preparation time of just 45 minutes, you can whip up this delicious chili any day of the week, making it an ideal option for weeknight dinners with family or gatherings with friends.

The combination of black beans, tender barley, and zesty green chiles creates a robust base, while the addition of rich tomatoes and aromatic spices like cumin and chili powder brings the flavors to life. Each spoonful is a comforting embrace that warms your soul! To elevate your dining experience, we top it off with creamy reduced-fat sour cream and a refreshing avocado salsa. This zesty topping adds a burst of freshness that perfectly balances the chili's rich flavors.

Not to mention, this dish is as nutritious as it is delicious, providing you with essential nutrients without compromising on taste. At just 276 calories per serving, it's a guilt-free indulgence you'll want to savor time and time again. Grab your Dutch oven, and let’s get cooking — your taste buds are in for a treat!

Ingredients

  • 18  baked tortilla chips 
  • 15 ounce black beans drained canned
  • 4.5 ounce chiles green chopped canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoons canola oil 
  • teaspoons chili powder 
  • tablespoons cilantro leaves fresh chopped
  •  garlic cloves minced
  • teaspoon ground cumin 
  •  lime wedges 
  • tablespoons cup heavy whipping cream sour reduced-fat
  • cup onion chopped
  • teaspoon oregano dried
  • 0.7 cup quick-cooking barley uncooked
  • cup bell pepper red chopped
  • servings avocado salsa 
  • 14.5 ounce vegetable broth 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%
Alcohol %:0%
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