Dorene's Blog
Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Weight Management Information
Menu Planning & Recipes

Vegetarian Chili
with Mini Corn Bread Muffins

Servings: 7
Printable version

 Ingredients:

  • 1 (12 oz.) package Boca Crumbles (any vegetarian burger substitute)
  • 1 large onion, diced
  • 3 cloves garlic, crushed
  • ½ bag (7 oz.; frozen) bell pepper strips

  • 1 can (4 oz.) green chilies
  • 1 Tbl. canola oil
  •  1 (15 oz.) can red kidney beans
  • 1 (15 oz.) can black beans
  • ½ tsp. chili powder
  • ¼ tsp. ground sage
  • ¼ tsp cinnamon
  • 16 oz. frozen corn
  • ½ c. chopped cilantro

Directions:

1.  Put everything except the Boca Crumbles and sour cream in a slow cooker, cover and cook on LOW 5- to 6-hours.

2.  Add the Boca Crumbles at hour 5 or 6 and cook one more hour.

Optional add-ons:

  • Light sour cream (not included in Nutrition data)
  • Mini corn bread muffins
    [I use the corn bread recipe on the Albers Yellow Corn Meal box, but use mini muffin tins and cook for just 10- to 12-minutes. Makes 24 mini muffins.]

Nutrition:  (Serving size: 1½ c. vegetarian chili)
calories: 235       protein: 20.4g       total carbohydrate: 40.5g     total fat: 3.1g
sugars: 5.5g      sodium: 633mg      dietary fiber: 10.2g       saturated fat: 0.2g

Nutrition:  (Serving size: 1 mini corn bread muffin)
calories: 85        protein: 1.5g        total carbohydrate: 11.6g      total fat: 3.5g
sugars: 2.7g       sodium: 154mg       dietary fiber: 0.2g        saturated fat: 0.4g