Veggie Chili Stew

Veggie ChiliThis flavorful hardy vegetable stew is a healthy choice for chili lovers because it is chock full of Super Foods.  It takes on a “Sofrito” profile when the chopped onions, garlic, bell peppers and  cilantro are run through a food processor instead of being hand chopped. This large pot of stew will taste even better the next day for micro-waved lunches at work. Freeze in individual containers to use whenever you need a quick meal. You can top with grated cheese, sour cream and serve with tortilla chips.

Servings 10


  • 3 15 oz cans or 4.5 cups cooked and drained dark red kidney beans (26 oz) can also use black and pinto beans.
  • large red onion chopped (12 -14 oz)
  • 1+ head of garlic cloves diced
  • two green bell peppers chopped (12 0z)
  • large bunch chopped cilantro ( 3-4 oz)
  • 1/2 bag chopped frozen spinach (8 oz)
  • 3 grated carrots (9 oz)
  • 8 oz chopped baby portabello (crimini) mushrooms
  • 1 28 oz can of crushed tomatoes
  • 1 tbsp salt
  • 1 tbsp pepper
  • 2 + tbsp chili powder to taste
  • 1 + tbsp cumin to taste
  • 1/4 + tsp cayenne to taste
  • 3 tbsp olive oil
  • 1 cup cooked quinoa (6.5 – 7 oz)  ( 1/3 cup dry quinoa + 2/3 cups water = 1 cup cooked) – Can also use Brown Rice.
  • 1/2 to 1 cup water or vegetable broth as needed

Sauté in olive oil the onions, garlic, bell pepper, mushrooms and cilantro. Add the spinach and carrots and seasonings, turn up heat and stir to steam lightly. Add beans, quinoa and crushed tomatoes. Stir, cover and bring to a boil. If too thick, add the water or broth to desired consistency. Turn heat down to low and simmer for 30 minutes.

Using a food processor for this recipe is a big time saver. Here are a few steps in order that will make it more efficient:

  1. Carrots – Using the larger size on your grater/ shredder disc , grate your carrots. Put aside and remove the grater/ shredder disc.
  2. Garlic and cilantro – Install the multipurpose blade. Peel garlic cloves and roughly chop cilantro. Put both in processor. On high speed, finely dice the garlic and cilantro together. Put aside in a bowl.
  3. Mushrooms – Quarter mushrooms if using whole ones. Put mushrooms in processor and pulse to desired chopped size. Put aside.
  4. Bell pepper – Roughly chop. Add to processor and pulse to desired size. When it begins to juice a little, chili will take on a Sofrito flavor. Put aside
  5. Onion – Roughly chop. Add to processor and pulse to desired size. When it begins to juice a little, chili will take on a Sofrito flavor. Put aside.
  6. Add oil to pan and heat for sautéing. Then follow above directions. Vegetables will steam more so than sauté.

Nutritional Facts:
Serving Size – 1 1/4 cups (10 oz)   – Calories 254, Calories from Fat 51 ;  Total Fat 6 g, 9%;  Saturated Fat 1 g, 4%; Cholesterol 0 mg, 0%; Sodium 1086 mg, 45%; Carbohydrate 42 g, 33%;  Fiber 13 g, 54%; *Added Sugar 0 g, ; Protein 13 g, 26%;

Whole Grains 18 g, 38%;

Omega 3 (Good Fats) .17 g, 15%; Omega 6

Vitamin A 1499 IU, 30%; Vitamin C 45 mg, 76%; Calcium 142 mg, 14%; Iron 6 mg, 33%; Vitamin E 4 mg, 22%; Vitamin K 173 mcg, 217%; Thiamin .24 mg, 16%; Riboflavin .35 mg, 21%; Niacin 3 mg, 17%; Vitamin B6 .58 mg, 29%; Folate/Folic Acid 131 mcg, 33%; Potassium 1167 mg, 33%; Phosphorus 262 mg, 26%; Magnesium 105 mg, 26%; Zinc 2 mg, 13%; Selenium 11 mcg, 15%; Manganese ~ 1 mg, 50%;

Beta-carotene  4845 mcg, 27%;  Lycopene 17,268 mcg, 173%; Lutein/ Zeaxanthin.  4004 mcg, 67%

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The The will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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