Spicy Garden Chili

Vegetarian
Health score
38%
Spicy Garden Chili
45 min.
9
275kcal

Suggestions


Welcome to a delightful culinary adventure with our Spicy Garden Chili! This vegetarian dish is not only bursting with flavor but also packed with wholesome ingredients that will satisfy your taste buds and nourish your body. Perfect for lunch or dinner, this chili is a hearty main course that serves up to nine people, making it an ideal choice for family gatherings or cozy get-togethers with friends.

Imagine a warm bowl filled with a vibrant medley of diced tomatoes, colorful bell peppers, and a variety of beans, all simmered to perfection with aromatic spices like chili powder and cumin. The addition of corn and mushrooms adds a delightful texture, while the bulgur provides a nutritious twist that elevates this dish to a whole new level. Topped with a dollop of low-fat sour cream and a sprinkle of zesty Monterey Jack and sharp cheddar cheese, each bite is a comforting explosion of flavors.

Ready in just 45 minutes, this Spicy Garden Chili is not only quick to prepare but also a fantastic way to incorporate more vegetables into your diet. With only 275 calories per serving, you can indulge guilt-free while enjoying a meal that is as nutritious as it is delicious. So grab your Dutch oven and let’s get cooking—your taste buds are in for a treat!

Ingredients

  • 29 ounce tomatoes diced undrained canned
  • 16 ounce beans red drained canned
  • 16 ounce cannellini beans white drained canned
  • tablespoons chili powder 
  • cup corn kernels frozen
  • 0.5 cup cracked wheat uncooked
  • cup bell pepper green chopped
  • teaspoon ground cumin 
  • tablespoons jalapeno minced seeded
  • tablespoons cream sour low-fat
  • 2.3 ounces monterrey jack cheese shredded with jalapeño peppers
  • cup mushrooms chopped
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • tablespoons oregano fresh chopped
  • 2.3 ounces sharp cheddar cheese shredded reduced-fat
  • 10.8 ounce canned tomatoes canned
  • cups water 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and next 6 ingredients (onion through cumin); saut 3 minutes. Stir in water, bulgur, tomatoes, and tomato pure; bring to a boil. Reduce heat; simmer 30 minutes or until tender. Stir in corn and beans; cook 5 minutes. Ladle chili into each of 9 bowls; top with cheeses and sour cream.

Nutrition Facts

Calories275kcal
Protein19%
Fat27.61%
Carbs53.39%

Properties

Glycemic Index
31.78
Glycemic Load
6.57
Inflammation Score
-9
Nutrition Score
19.089130272036%

Flavonoids

Apigenin
0.01mg
Luteolin
0.87mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
6.49mg

Nutrients percent of daily need

Calories:275.09kcal
13.75%
Fat:8.98g
13.82%
Saturated Fat:3.97g
24.79%
Carbohydrates:39.08g
13.03%
Net Carbohydrates:29.03g
10.56%
Sugar:7.76g
8.62%
Cholesterol:17.6mg
5.87%
Sodium:477.77mg
20.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.82%
Vitamin C:33.91mg
41.1%
Fiber:10.04g
40.18%
Manganese:0.72mg
35.92%
Iron:4.9mg
27.24%
Phosphorus:263.79mg
26.38%
Potassium:888.75mg
25.39%
Calcium:247.67mg
24.77%
Copper:0.42mg
21.06%
Folate:81.44µg
20.36%
Vitamin A:1017.28IU
20.35%
Vitamin B6:0.4mg
20.04%
Vitamin E:2.94mg
19.57%
Magnesium:78.06mg
19.52%
Vitamin K:20.37µg
19.4%
Vitamin B2:0.29mg
17.14%
Vitamin B1:0.22mg
14.87%
Zinc:1.94mg
12.93%
Vitamin B3:2.4mg
11.99%
Selenium:6.74µg
9.63%
Vitamin B5:0.72mg
7.2%
Vitamin B12:0.19µg
3.14%
Source:My Recipes