Hearty Vegetarian Chili

October 27, 2022by Health Desk


3 tbs. olive oil 
2-3 large zucchinis or summer squashes 
2 medium onions, diced 
2 sweet red peppers, cubed 
2 large carrots, grated 
4 garlic cloves, minced 
1 (28 oz.) can Italian tomatoes (low-sodium), cut up 
1 can kidney beans 
1 package Morning Star Harvest Burger Vegetable Crumbles 
1 -cup Healthy Choice tomato sauce 
1 tsp. sugar 
2 tbs. chili powder 
1 tsp. cumin 
1 tsp. oregano 
¼ tsp. cayenne pepper 

Nutritional Value- Per serving (494g)

Calories 285
Fat 8.5g
Sat fat 1.2g
Carbohydrate 41g
Protein 14g
Fiber 11.7g
Iron 5.4mg
Sodium 78mg 


3 cups cooked brown rice (1 ½ cups rice to 3 cups water) 

In large saucepan sauté squash and onions olive oil until tender. Add, 
peppers, carrots, and garlic and continue to sauté 5 minutes. 

Add chopped tomatoes, kidney beans, vegetable crumbles, tomato sauce, 
sugar, and spices. Simmer until cooked thoroughly, about 20-30 minutes, 
stirring occasionally. 

Serve over brown rice: To cook: 1 cup rice to 2 cups water; cook until tender 

Makes approximately 6 (1 cup) servings 

To further reduce fat and calories use less olive oil 

Source: UMass Chan Medical School