Recipe: How to Make Bean and Potato Vegetarian Chili

Name: Bean and Potato Chili
Prep time: 20 min
Cook time: 30 min
Yield: 6
Ingredients: 1 cup sweet onion, chopped; 1 jalapeno pepper, seeded if desired and chopped; 2 garlic cloves, chopped; 2 Tablespoons avocado oil; 4 cups vegetable broth; 1 15 oz. can diced tomatoes, with juice; 1 ½ lbs. small red potatoes, quartered; 1 15 oz. can black beans, rinsed and drained; 1 teaspoon dried oregano; 1 Tablespoon Cumin; Sea salt and pepper to taste; 3 green onions, chopped; ½ cup low-fat cheddar cheese

Vegetarian chili options can fill you up sans the meat if you load it up with beans and potatoes.

“I eat a lot of beef, chicken and pork but sometimes I like to try new vegetarian options,” says Jim White R.D.N., owner of Jim White Fitness and Nutrition Studios. “After a tough workout I like to make this vegetarian chili. It’s a satisfying post-workout meal that’s packed with beans, which provide protein to increase muscle growth, and potatoes, which provide carbohydrates to help replenish energy stores.”

Recipe by Jim White RDN, ACSM EX-P, Owner on Jim White Fitness and Nutrition Studios.

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Nutritional information (per serving)

252 calories
10 grams protein
6 grams fat
42 grams carbs

Makes 6 servings

Prep time

20 minutes min.

Cook time

30 minutes min.

Ingredients

1 cup sweet onion, chopped
1 jalapeno pepper, seeded if desired and chopped
2 garlic cloves, chopped
2 Tablespoons avocado oil
4 cups vegetable broth
1 15 oz. can diced tomatoes, with juice
1 ½ lbs. small red potatoes, quartered
1 15 oz. can black beans, rinsed and drained
1 teaspoon dried oregano
1 Tablespoon Cumin
Sea salt and pepper to taste
3 green onions, chopped
½ cup low-fat cheddar cheese

How to make it

In a large sauce pan, heat oil over medium-high heat. Add onion and jalapeno pepper and sauté until softened, about 3 minutes. Add garlic and stir until fragrant, about 1 minute. Add vegetable broth, tomatoes, potatoes, black beans, salt and pepper increasing heat to high and bring to a boil. Reduce heat to medium-low and cover, simmering for about 20 minutes, or until potatoes are tender.

Cool slightly and transfer 1/3 mixture to a blender and carefully blend until smooth. Repeat with the remaining soup, 1/3 at a time or use an immersion blender instead.

If soup is too thick, add water or broth a little at a time. If soup is too thin, return to medium heat and simmer, stirring often until desired consistency being careful not to burn.

Top each bowl of soup with 1 1/2 Tablespoons low-fat cheddar cheese, and serve with green onion garnish