⏱ 55 min totalVeggie Loaded Chili
Per 1 serving · 564 g · 17 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs55g60% of calories
- Fat9.4g23% of calories
- ✓ Cholesterol free
At a glance
One serving of Veggie Loaded Chili (564 g) has 348 calories, with 16 g of protein, 55 g of carbohydrates and 9.4 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (33% DV), dietary fiber (57% DV) and Vitamin C (83% DV). Keep an eye on sodium, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber57%
- Vitamin C83%
- Vitamin E23%
- Vitamin K20%
- Thiamine33%
Good source of
10–19% of the daily value
- Vitamin A14%
- Choline15%
- Calcium16%
- Zinc18%
Watch
20%+ of the daily value
- Sodium50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ medium Onion
¼ cloves, minced Garlic
¼ tbsp Chili powder
½ tsp, ground Cumin seed
½ tsp, ground Oregano
¹⁄₁₆ tsp Cayenne pepper
¼ medium Zucchini
¼ medium Summer squash
¼ medium Red bell pepper
⅝ cup Tomatoes with green chilies
½ tbsp Tomato paste
¼ cup Sweet corn
¼ can Black beans
⅜ cup Kidney beans- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Heat the olive oil in a Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic, chili powder, cumin, oregano, and cayenne pepper, cooking until fragrant, about 1 minute.
- 2
Add the sliced zucchini, yellow squash, and chopped red bell pepper; cook until softened, about 7-10 minutes. Stir in the canned tomatoes, tomato paste, corn, and beans. Bring to a boil, then reduce heat to low and simmer for 20 minutes. Season with salt and pepper to taste.
- 3
Serve and enjoy your veggie-loaded chili!
Vitamins & minerals
Amounts for 1 serving (564 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 75 mg | 83% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 177 μg | 44% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 163 mg | 16% |
| Iron | 6 mg | 78% |
| Potassium | 1,333 mg | 28% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 330 mg | 47% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 56% |
| Manganese | 1 mg | 52% |
| Selenium | 5 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 53 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,004 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,302 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 348 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Veggie Loaded Chili?
One serving of Veggie Loaded Chili (1 serving) has 348 calories, which works out to 62 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Veggie Loaded Chili high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Veggie Loaded Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Loaded Chili?
1148 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie Loaded Chili?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving