Vegetarian Chili (Lactose Intolerance)

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Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

Prep time: 1 hour

Ingredients:

  • ¾ cup onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon olive oil
  • 2 tablespoons chili powder
  • ½ teaspoon basil
  • ½ teaspoon oregano
  • ½ teaspoon cumin
  • 1½ cups zucchini, finely chopped
  • ½ cup yellow squash, finely chopped
  • 1 cup carrots, finely chopped
  • 42 ounces diced canned tomatoes
  • 1 can (16 ounces) light red kidney beans, drained
  • 2 cans (16 ounces) dark red kidney beans, drained
  • 8 ounces soy cheddar cheese

Directions:

  1. In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
  2. Add chili powder, basil, oregano, and cumin to the stockpot and mix.
  3. Stir in zucchini, squash, and carrots and blend well. Cook 1-2 minutes over low heat, stirring occasionally.
  4. Add tomatoes and kidney beans.
  5. Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
  6. Top each serving of chili with 1 ounce of soy cheddar cheese and enjoy!

Serves: 8

Serving size: 1 cup of chili and 1 ounce of cheese

Nutritional analysis (per serving):
270 calories
19 g protein
4g fat
0 g sat. fat
43 g carbohydrate
13 g fiber
0 mg cholesterol
1,111 mg sodium
482 mg calcium
3.2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

  • To reduce the sodium content, rinse the kidney beans thoroughly and use low-sodium tomatoes.
  • Freeze leftovers in 1-cup servings to eat at a later date. Do not add cheese before freezing.
  • Consider sprinkling pepper and more onions on top for added flavor.

Reviewed by: Rupal Christine Gupta, MD
Date reviewed: July 2015



Related Resources

Web SiteAcademy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.


Related Articles

About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas.




Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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