Tosca Reno’s Vegetarian Chili

Here’s a healthy and flavorful vegetarian chili recipe you can cook up for your Super Bowl spread, whether you’re actually watching the big game… or just in it for the commercials. From Tosca Reno’s The Eat-Clean Diet Cookbook.

From the book: Beans are an ideal source of Clean-Eating protein and even those who aren’t vegetarian love this “meaty” meatless chili recipe. It is still a satisfying version of chili without losing out on hearty flavor. Use leftovers in a wrap for lunch the next day.

2 Tbsp/30 ml cumin seeds, toasted*
2 Tbsp/30 ml extra virgin olive oil
1 medium yellow onion, peeled and chopped
1 large red bell pepper, chopped
1 large carrot, peeled and grated
1 head roasted garlic
3 Tbsp/45 ml chili powder
¼ tsp/1.25 ml red pepper flakes
Sea salt and fresh ground black pepper
1 cup/240 ml canned white kidney beans, rinsed and drained
1 cup/240 ml canned great Northern beans, rinsed and drained
1 cup/240 ml canned red kidney beans, rinsed and drained
1 cup/240 ml canned black beans, rinsed and drained
1 cup/240 ml canned corn kernels, rinsed and drained
2½ cups/600 ml water or low-sodium vegetable stock (gluten free if necessary)
2 tsp/10 ml crumbled, dried oregano
2 tsp/10 ml crumbled, dried basil
4 squares dark (75% or more cocoa) organic chocolate
28 oz/784 g canned tomatoes
Juice of one fresh lime
Juice of one fresh lemon

1. In a Dutch oven, warm olive oil over medium heat. Add onion, pepper and grated carrot and sauté until onion becomes soft and translucent. Stir in chili powder, toasted cumin seeds, red pepper flakes, sea salt and black pepper. Cover and cook over low heat for 10 minutes, stirring occasionally.

2. Add all remaining ingredients. Blend well. Cover and let simmer for 20 minutes. Remove from heat and serve immediately.

This recipe can be served over brown rice for a hearty variation. Leftovers are perfect in a wrap.

Makes: 6 servings

Nutritional Value Per Serving:
Calories: 329 | Calories from Fat: 72 | Protein: 15g | Carbs: 56g | Dietary Fiber: 15g | Sugars: 9g | Fat: 8g | Sodium: 1190mg

Recipe reprinted with permission


  1. KAlex February 5, 2012
    • FatFighter February 5, 2012
  2. catt December 2, 2012