Veggie Chili 

Meatless Monday anyone? Sometimes, it’s nice to have a break from meat and poultry to reconnect with some good old-fashioned plant-based protein. I am particularly in favor of this, because it allows me every so often to go through all of my canned and/or dried foods in the pantry and make a delicious, healthy and filling meal! Veggie chili can seem intimidating, but really, it’s super easy, and s lot of fun for kids to get involved with. They can help prepare ingredients and/or pick out their own toppings for this delicious and nutritious dish.

 

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Health Benefit: This dish is action-packed with TONS of protein and fiber to help keep us fuller for longer. Beans are also a great heart-healthy food that can help lower LDL (or the “bad”) cholesterol. 

Cookware
  • 1 medium pot
  • 1 wooden spoon/spatula
Ingredients
  • 1 onion, chopped 
  • 1 green bell pepper, chopped
  • 1 green or yellow squash, chopped
  • 1 TBSP olive oil 
  •  1.5 cups dried (raw) lentils 
  • 1 can (15 oz) black beans
  • 1 can (15 oz) kidney beans
  • 1 can diced or crushed tomatoes 
  • 1 can tomato sauce
  • 2 cups water
  • 4 tsp chili powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
Substitutions
You can substitute any of the ingredients for some of your favorites, and or add some others as you see fit! If you like a spicier chili, add more chili powder!

Step by Step Instructions

Step 1

Heat oil in pot over medium heat; add in onion and cook until soft; add in green pepper and squash; cook another 3-4 minutes

Step 2

Add in lentils and toast for 1-2 minutes; add in all other ingredients and bring to a boil

Step 3

Reduce to a simmer and cover for about 2 hours; If too thick, add 1/4 cup of water at time until at consistency of choice

Step 4

Top with cheese, sour cream, cilantro, avocado, or any other favorites!

Step 5

Enjoy!