Veggie Chili

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
67%
Veggie Chili
45 min.
6
108kcal

Suggestions


If you're seeking a hearty and nourishing meal that packs a punch without compromising on flavor, our Veggie Chili is the perfect dish for you! This delightful recipe is not only vegetarian and vegan but also entirely dairy-free, making it suitable for a wide range of dietary preferences. Imagine a warm bowl of chili that gives your taste buds a vibrant burst of fresh vegetables, complemented by the rich sweetness of pumpkin, the crunch of corn, and the deep, rustic flavors of cumin and garlic.

Ready in just 45 minutes, this chili serves six, making it an ideal choice for family dinners or casual get-togethers with friends. Each serving is a mere 108 calories, allowing you to indulge without guilt. The combination of bulgur wheat and an array of colorful veggies provides a satisfying and wholesome meal, perfect for any time of the year. With its healthy profile and its deliciously filling nature, this dish stands out not just as a soup, but also as an excellent starter, antipasti, or even a light snack.

Rich in nutrients and flavor, our Veggie Chili will quickly become a staple in your kitchen. So, gather your ingredients and get ready to warm your soul with a bowl of this deliciously nutritious chili. It's more than just a meal; it's a celebration of wholesome eating!

Ingredients

  • 0.5 cup bulgur wheat 
  • cup pumpkin puree canned ()
  • 0.3 cup cilantro leaves chopped
  • 0.5 cup regular corn frozen
  • Teaspoon garlic minced
  • Teaspoon ground cumin 
  • Teaspoon olive oil 
  • 0.5 cup onion chopped
  • 0.5 cup bell pepper red chopped
  • cup tomatoes crushed
  • cups water 
  •  zucchini diced

Equipment

  • bowl
  • frying pan
  • microwave

Directions

  1. Put 3 cups of the water and bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 13 minutes.Meanwhile, heat oil in a large nonstick skillet.
  2. Add onion and pepper; saute 5 minutes.
  3. Add chili powder, garlic and cumin; saute until fragrant.
  4. Add remaining 2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat.Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.Stir in beans and bulgur; heat through.
  5. Remove from heat and stir in cilantro.

Nutrition Facts

Calories108kcal
Protein12.52%
Fat15.4%
Carbs72.08%

Properties

Glycemic Index
37.67
Glycemic Load
4.57
Inflammation Score
-10
Nutrition Score
14.347391211468%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
3.31mg

Nutrients percent of daily need

Calories:108.21kcal
5.41%
Fat:2.06g
3.17%
Saturated Fat:0.35g
2.18%
Carbohydrates:21.67g
7.22%
Net Carbohydrates:16.33g
5.94%
Sugar:5.09g
5.66%
Cholesterol:0mg
0%
Sodium:72.43mg
3.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.77g
7.53%
Vitamin A:6946.84IU
138.94%
Vitamin C:29.5mg
35.76%
Manganese:0.62mg
31.16%
Fiber:5.35g
21.4%
Magnesium:53.18mg
13.3%
Vitamin K:13.85µg
13.2%
Vitamin B6:0.26mg
13.1%
Potassium:432.93mg
12.37%
Copper:0.23mg
11.28%
Iron:1.92mg
10.69%
Phosphorus:96.42mg
9.64%
Vitamin E:1.4mg
9.35%
Vitamin B3:1.78mg
8.91%
Folate:35.34µg
8.84%
Vitamin B1:0.11mg
7.49%
Vitamin B2:0.12mg
6.83%
Vitamin B5:0.57mg
5.67%
Calcium:48.51mg
4.85%
Zinc:0.7mg
4.69%
Selenium:1.02µg
1.46%