rainbow vegetarian chili
rainbow vegetarian chili
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Adapted from the Whole Foods website. I have modified the quantities a bit, and added buckwheat groats for texture. I don't find this recipe too spicy, but it definitely has some heat. If you're not a fan of spicy foods, you can cut down on the amount of chili powder or chipotles.

    Ingredients

    • 1 tablespoon olive oil
    • 1 large yellow onion, chopped
    • 1 large carrot (or 3 small), chopped
    • 2 stalks celery, chopped
    • 2 bell peppers, seeded and chopped (I like to use 2 different colours, usually red and yellow, but you can use whichever you like)
    • 3 cloves garlic, finely diced
    • 3 tablespoons chipotles in adobo sauce, finely chopped (I usually just use 3 of the chilis)
    • 2 teaspoons ground cumin
    • 1 tablespoon chili powder
    • 1 teaspoon dried oregano
    • 2 teaspoons salt
    • 3 cups canned diced tomatoes (28-ounce can), with their liquid
    • 3 cups water
    • 1/4 cup buckwheat groats
    • 3 cups red kidney beans (28-ounce can), drained and rinsed
    • 1-1/2 cup black beans (15-ounce can), drained and rinsed
    • 2 cups frozen corn

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 192 % Daily Value *
    • Total Fat: 5 g 8.37%
    • Saturated Fat: 1 g 3.38%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1330 mg 55.4%
    • Calcium: 69 mg 6.86%
    • Potassium: 674 mg 19.25%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 33 g %
    • Dietary Fiber: 6 g 24.68%
    • Sugar: 9 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 30.16%
    • Vitamin C 41.77%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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