Vegetarian Chili


Preparation Time: 20 minutes  

Cooking Time: 35 minutes

Serves: 4 servings


  1. As an alternative to canned black beans, try using dried black beans instead. 1 cup dried black beans makes 1 can (540 mL) of cooked beans. To prepare dried beans: Let soak in water overnight and rinse. Add an extra 2 cups of water to the chili and extend cooking time by at least 60 min or until dried black beans are tender (can take up to 3 hours). 


Olive oil 

1 Tbsp (15 mL) 

Onion, chopped  

1 cup (250 mL)

Garlic, minced 

2 cloves

Chili powder 

2 tsp (10 mL) 

Ground cumin  

1 tsp  (5 mL)    


¼ tsp (1 mL)

Black beans, drained and rinsed 

1 can (540 mL)  

Sweet potatoes, diced

3 cups (750 mL) 

Canned crushed tomatoes 

1 cup (250 mL)

Low sodium vegetable stock    

1 cup (250 mL) 



Monterey jack cheese, shredded   

¼ cup (60 mL) 

Fat free Greek yogurt 

¼ cup (60 mL)


  1. Heat oil in large pot over medium heat. Sauté onions and garlic for about 1-2 minutes.
  2. While stirring add chili powder, cumin, salt and black beans and heat until fragrant.
  3. Add sweet potatoes, tomatoes, and stock. Bring to a simmer and cook for 25 minutes or until sweet potatoes are cooked. If chili is too thick, add ½ cup (125 mL) water.
  4. Top vegetarian Chilli with cheese and Greek yougurt.
    Optional: Save 2 cups of Vegetarian Chili to make Stuffed Pasta Shells the next day.

Nutrition Information per serving (1 cup): 

Calories: 250 kcal

Protein: 10 g

Fat: 6 g

Carbohydrate: 39 g

Fibre: 9 g

Sodium: 360 mg

Calcium: 170 mg

Iron: 3 mg


Last Update – September 27, 2017

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