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Vegetarian Chili

WebMD Recipe from EatingWell.com

Vegetarian Chili

Packed with vegetables, beans and spices, this zesty, healthy vegetarian chili recipe is loaded with protein from textured vegetable protein, also known as TVP. We like the combination of okra, corn, tomatoes and beans, but feel free to use your favorites, such as peas, carrots or mushrooms. Using whole-grain bulgur adds fiber and helps bulk up portion size, making this vegetarian chili hearty and satisfying. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

This Recipe Is:
Ingredients
Prep: 40 minutes | Total Time: 1 1/2 hours
  • 3   tablespoons
    extra-virgin olive oil, or canola oil
  • 3/4   cup
    TVP, (see Tip)
  • 1  
    large onion, diced
  • 4   cloves
    garlic, minced
  • 8   ounces
    okra, sliced (3 cups)
  • 1   cup
    corn kernels, fresh or frozen
  • 1/2   cup
    bulgur
  • 2   tablespoons
    chili powder
  • 1   tablespoon
    paprika
  • 2   teaspoons
    ground cumin
  • 2   teaspoons
    garlic powder
  • 1   teaspoon
    ground chipotle pepper
  • 1/8   teaspoon
    cayenne pepper
  • 1/2   teaspoon
    salt
  • 1   14-ounce can
    no-salt-added diced tomatoes
  • 1   15-ounce can
    no-salt added kidney beans, rinsed
  • 1   15-ounce can
    no-salt added black beans, rinsed
  • 4   cups
    vegetable or “no-chicken” broth
  • 2   cups
    water
Instructions
  1. Heat oil in a Dutch oven over medium heat. Add TVP, onion and garlic. Cook, stirring, until the onion starts to soften, 3 to 5 minutes.
  2. Add okra and corn and cook, stirring occasionally, until the okra is starting to soften, about 5 minutes.
  3. Add bulgur, chili powder, paprika, cumin, garlic powder, ground chipotle pepper, cayenne and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
  4. Stir in tomatoes, kidney beans and black beans, then pour in broth and water; bring to a boil.
  5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the TVP and bulgur are tender, about 50 minutes.

 

Tip
TVP, or textured vegetable protein, is made from defatted soy flour. Its crumbly, chewy texture and mild flavor make it a perfect meat substitute for vegetarians. Look for TVP with whole grains in natural-foods stores or in the natural-foods aisle of well-stocked supermarkets.
Nutritional Information

Makes: 6 servings, about 1 1/2 cups each
  • Calories343
  • Fat9 g
    • Saturated fat1 g
  • Cholesterol0 mg
  • Carbohydrates50 g
    • Dietary fiber17 g
  • Protein19 g
  • Sodium590 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.

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