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.
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
