Rustic Veggie ChiliOur dietitians' favourite
This recipe is taken from the 2018 Milk Calendar. Let’s face it, chili is all about the seasonings, and this one is really flavourful. Serve with chopped avocado, shredded Cheddar and plain yogurt or sour cream.
- Prep: 15 min
- Cooking: 35 min
- 1 small zucchini
- 1/2 butternut squash
- 1 each red and yellow pepper cored and seeded
- 1 tbsp (15 mL) butter
- 1 oinion chopped
- 2 cloves garlic minced
- 1 jalapeno pepper seeded and finely chopped
- 3 tbsp (45 mL) chili powder
- 1 tbsp (15 mL) dried organo leaves
- 1 tsp (5 mL) cumin
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) cayenne
- 2 bay leaves
- 2 (796 mL) cans diced tomatoes
- 2 (540 mL) cans mixed beans drained and rinsed
- 2 tbsp (30 mL) all-purpose flour
- 1 cup (250 mL) milk
- 1 cup (250 mL) frozen corn
- 1/2 cup (125 mL) chopped fresh coriander
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Cut zucchini into pieces measuring ½ to 1 inch (1 to 2.5 cm). Slice butternut squash and peppers into pieces measuring about the same size as zucchini. In a large saucepan, melt butter over medium heat. Add onion, garlic and jalapeno. Cook for 3 min until onion begins to soften. Stir in seasonings and bay leaves. Stir in squash, zucchini and peppers. Add tomatoes and beans; stir. Cover; bring to a boil, stirring occasionally. Reduce heat; simmer, stirring occasionally for 20 min.
Whisk flour into milk. Gradually stir into chili. Simmer, uncovered, stirring occasionally for 10 more min or until your desired thickness. Discard bay leaves. Stir in corn and coriander.
If it’s easier, you can purchase precut squash and cut it into smaller pieces.
Frozen corn is a lifesaver. Stash in the freezer and it can be easily added to soup, stir-fries or tacos.
The heat in this chili is perfect for families. For a spicier chili, try canned chili peppers in adobo sauce, often found in supermarkets.
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Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||17 % / 190 mg|
|Vitamin A:||43 %|
|Vitamin C:||136 %|