Quick Vegetarian Chili

By consciously choosing no-salt-added and salt-free ingredients, we've kept the sodium low in this hearty, meatless chili recipe.

Prep Time:
15 mins
Additional Time:
20 mins
Total Time:
35 mins
4 servings


  • Nonstick cooking spray

  • 1 teaspoon canola oil

  • 1 cup chopped onion

  • 1 cup green sweet pepper

  • 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic

  • 1 (14.5 ounce) can no-salt-added diced tomatoes or stewed tomatoes

  • 1 (8 ounce) can no-salt-added tomato sauce

  • 1 cup water

  • 4 ½ teaspoons chili powder (Optional)

  • 1 teaspoon garlic-herb salt-free seasoning blend

  • 1 teaspoon ground cumin

  • teaspoon salt

  • 1 (15 ounce) can kidney beans, rinsed and drained

  • 1 cup frozen mixed vegetables

  • ¼ cup light dairy sour cream (Optional)

  • 1 bunch Coarsely snipped fresh cilantro

  • teaspoon chili powder (Optional)


  1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.

  2. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

Nutrition Facts (per serving)

209 Calories
2g Fat
42g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 209
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 11g 40%
Total Sugars 15g
Protein 10g 20%
Total Fat 2g 3%
Saturated Fat 0g 1%
Vitamin A 1574IU 31%
Vitamin C 118mg 132%
Folate 15mcg 4%
Sodium 375mg 16%
Calcium 64mg 5%
Iron 3mg 16%
Magnesium 14mg 3%
Potassium 377mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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