Vegetarian Chili (Lactose Intolerance)

Vegetarian Chili (Lactose Intolerance)

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

Prep time: 60 minutes

Ingredients:

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 for 1 to 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. Before serving, add 1 oz. of soy cheddar cheese to each serving of chili.

Serves: 8

Serving size: 1 c. of chili and 1 oz. of cheese

Nutritional analysis (per serving):
270 calories
19 g protein
4 g 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:

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012





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

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.





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Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
OrganizationVegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.
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