Chili Non Carne(No Salt)
A hearty and flavorful meat-free chili packed with vegetables and bold spices. Perfect for vegans and vegetarians, it offers a warm, spicy taste with the freshness of zucchini, carrots, and tomatoes. Ideal for cozy dinners or meal prepping, it satisfies without salt, making it suitable for low-sodium diets.
Ingredients
- 3/4 cup chopped onions ⓘ
- 2 cloves garlic, minced ⓘ
- 3 tablespoons olive oil ⓘ
- 1 to 2 tablespoons chili powder ⓘ
- 1/4 teaspoon basil ⓘ
- 1/4 teaspoon oregano ⓘ
- 1/4 teaspoon cumin ⓘ
- 2 cups finely chopped zucchini ⓘ
- 1 cup finely chopped carrots ⓘ
- 1 (28 oz.) can tomatoes, drained and chopped ⓘ
- 1 (14.5 oz.) can tomatoes, drained and chopped ⓘ
- 1 (15 oz.) can kidney beans ⓘ
Instructions
- In a large pot, sauté chopped onions and minced garlic in olive oil until soft.
- Mix in chili powder, basil, oregano, and cumin.
- Stir in finely chopped zucchini and carrots, cooking for about 1 minute over low heat, stirring occasionally.
- Stir in chopped tomatoes, drained and undrained kidney beans.
- Bring to a boil, then reduce heat and simmer for 30 to 45 minutes until thick.
- Serve topped with chopped fresh onion, tomatoes, lettuce, or green peppers.
Tips & Substitutions
For a more robust flavor, consider adding a pinch of smoked paprika or a dash of hot sauce to the chili. If you don't have kidney beans, black beans or chickpeas can be great substitutes. Adjust the chili powder based on your heat preference; start with 1 tablespoon and add more if desired. Fresh herbs like cilantro can also enhance the dish.
Serving Suggestions
Serve this chili topped with fresh chopped onions, diced tomatoes, or shredded lettuce for added freshness. It pairs beautifully with Pitas or can be used as a Taco Filling. For a complete meal, consider serving alongside rice, cornbread, or a green salad to balance the flavors.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4-5 days. To reheat, you can warm the chili on the stovetop over medium heat, stirring occasionally, until heated through. Alternatively, microwave in a bowl, covered, for 2-3 minutes, stirring halfway. It can also be frozen for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Chili Non Carne(No Salt) contains roughly 2548 calories, with 62g protein, 161g carbohydrates, and 192g fat. It is an excellent source of vitamin A (236% of the Daily Value), iron (222% of the Daily Value), and protein (124% of the Daily Value). Note that it is relatively high in sodium, at 1391mg per serving (60% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes! About 4-5 cups of chopped fresh tomatoes can replace the canned ones. Just make sure to peel and seed them for the best texture. You may need to cook them a bit longer to achieve the desired consistency.
Is this chili suitable for meal prep?
Absolutely! This chili is perfect for meal prep. It keeps well in the fridge and can easily be portioned into containers for quick lunches or dinners. Just remember to let it cool completely before refrigerating to maintain its freshness.
Can I make this chili spicier?
Yes! To add more heat, increase the amount of chili powder or incorporate diced jalapeños or other hot peppers. You could also finish the dish with a sprinkle of cayenne pepper or serve it with hot sauce on the side for those who prefer extra spice.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).