Vegetarian Quick Chili

One those nights where I have very little time to cook a homemade meal, I make a pot of this quick chili. It takes a maximum of 20 minutes to prepare & cook. And it is full of flavour. It also uses ingredients that you likely have in your pantry. This recipe makes enough for dinner and then lunch the next day. 

Feel free to add some additional chopped/diced vegetables such as celery, carrots or zucchini. Be sure to saute the vegetables for 5 minutes in a small amount of oil (or simmer them in a bit of vegetable broth) before you add the canned tomatoes. Lately, I’ve been using cooked quinoa in lieu of the brown rice. It is delicious and makes this dish even healthier.

  • 1-28 ounce can of diced tomatoes
  • 1 cup of cooked white rice, brown rice or quinoa
  • 1 small can of corn or a cup of frozen corn
  • 1 medium can of kidney beans or chickpeas; rinsed
  • 1 tablespoon of chili powder
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of cumin
  • 1/4 of low-fat Italian dressing OR 1/2 teaspoon of oregano
  • salt & pepper to taste
  • 1 tablespoon of sugar (optional)
  • 1/4 teaspoon of cayenne pepper (if you’d like a little more heat)

    Possible Toppings
    • shredded cheddar cheese
    • sour cream
    • fresh chopped cilantro
    • avocado slices
    • crushed tortilla chips


      1. Cook the rice or quinoa according to package.

      2. In a large pot, combine the tomatoes, cumin, chili powder, garlic powder, salt and pepper. Add the sugar and cayenne pepper if using. (Note: I use a tablespoon of sugar if the tomatoes are particularly acidic.)

      3. Add the Italian dressing.

      4. Add the beans, rice and corn to the tomato mixture.

      5. Add the rice or quinoa and simmer on medium heat for 10 minutes. Add a small amount of water or vegetable broth if the mixture seems a bit dry.

      Serve with any of the above toppings.


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