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Simple Vegetarian Chili RecipeSimple Vegetarian Chili


Simple Vegetarian Chili Recipe

Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 5.4g
4%Saturated Fat 0.8g
Trans Fat 0g
Cholesterol 0mg
Sodium 216mg
Total Carbohydrate 61.8g
Dietary Fiber 20.2g
Sugars 13.5g
Protein 17.9g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes


  • 1 tbsp olive oil
  • ½ cup diced onion
  • 1 clove of garlic, minced
  • 1 green bell pepper, cored and diced
  • 1 small eggplant, peeled and diced
  • 1 jalapeno, seeds and core removed, minced
  • 2 tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • ¼ tsp smoked paprika
  • 1 (15 oz.) can no salt added tomato sauce
  • 1 (14.5 oz.) can no salt added diced tomatoes
  • 2 (15 oz.) cans of low-sodium red kidney beans, rinsed and drained
  • ¼ tsp fine ground sea salt


  1. Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.
  2. Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.
  3. Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.
  4. Pour in the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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