Meatless Monday: Vibrant Vegetable Chili

By: Isabel Smith, MS, RD, CDN

There’s nothing better than a warm bowl of chili on a cold winter’s evening. This delicious chili is loaded with nutrient-packed vegetables like carrots and peppers, fiber-packed kidney beans and white beans, and delicious kale. Kale is loaded with vitamin C, iron, and vitamin K that helps your body with forming blood clots. Kale also adds a delightful texture to this cozy dish.

To mix it up you can add quinoa, additional vegetables or black beans!

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  • 1 tbsp olive oil
  • 2 medium red onions, peeled and chopped
  • 2 cloves garlic, minced
  • 4 large carrots, chopped
  • 1/2 can (about 1 cup) red kidney beans, rinsed and drained
  • 1/2 can (about 1 cup) white beans, rinsed and drained
  • 2 red, yellow or orange peppers (capsicum), chopped
  • 1 jar (about 2 cups) low-sodium organic tomato sauce, or make your own
  • 1-2 tsp chili powder
  • salt and pepper, to taste
  • 2 tbsp dried or fresh basil
  • 2 tbsp dried or fresh oregano
  • 4 – 5 handfuls chopped kale (Tuscan cabbage), about 5 leaves
  • cilantro, for garnish (optional)


  1. Heat oil in large pot over medium heat.
  2. After 2-3 minutes, add onions and garlic, stirring for 3-5 minutes or until browned.
  3. Add carrots, peppers, beans, tomato sauce, chili powder, salt, pepper, basil, and oregano then raise to medium/high heat until boiling.
  4. After about 4-5 minutes, stir the mixture and lower the heat to simmer/low and let the soup cook, stirring every 5-10 minutes for about 45 minutes.
  5. Add kale to the soup, stirring every few minutes for about 5 minutes (less or more if you want the kale more or less cooked).
  6. Serve and enjoy!

Prep time: 15 minutes

Cook time: 60 minutes

Total time: 1 hour, 15 minutes

Servings: 6 - 8

  • Nutrition per serving:
  • Calories150
  • Fat2.5g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium430mg
  • Carbohydrates26g
  • Fiber7g
  • Sugars7g
  • Protein 7g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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