Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and those who are lactose intolerant may wish to leave out the cheese.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream and pre-shredded cheddar, if you use it. It's best to grate your own from a block.

"As human beings, we are the only organisms that create for the sheer stupid pleasure of doing so. Whether it's laying out a garden, composing a new tune on the piano, writing a bit of poetry, manipulating a digital photo, redecorating a room, or inventing a new chili recipe - we are happiest when we are creating." -Gary Hamel

The refrigerator light goes on...

Chili is the perfect meal. It is super easy to make – chop, dice, slice, add to pot, stir, simmer. There is every reason to make a double or triple batch and this Rainbow Chili is a great one to make and have for leftovers. Full of great flavor, veggies, and legumes, all topped with a bit of cheese. The perfect translation of Mediterranean diet for your kitchen and tastes.

This version is so colorful and you can use almost any veggie you want – even using frozen veggies works great.


Rainbow Chili

Servings: 4 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied, keeps well in the refrigerator for 3-4 days, and freezes well.

Rainbow Chili, a healthy recipe from Dr. Gourmet


  • 1 tsp. olive oil
  • 1 medium onion (diced)
  • 1 large carrot (peeled and cut into small dice)
  • 1 medium red bell pepper (diced)
  • 1 Tbsp. chili powder
  • 1/2 tsp. ground cumin
  • 1 Tbsp. smoked paprika
  • 1 tsp. dried oregano
  • 1/2 tsp. salt
  • 2 – 15 ounce cans no salt added diced tomatoes
  • 2 – 15 ounce cans no salt added white beans (drained and rinsed)
  • 2 cups no salt added vegetable stock
  • 1 medium zucchini (diced)
  • 1 ear corn (shuck kernels from cob) or 1 cup frozen corn
  • 4 Tbsp. reduced fat sour cream
  • 2 ounces reduced fat cheddar cheese

Place the oil in a large sauce pan over medium high heat.

Add the onion and carrot and cook for about 5 to 7 minutes. Stir frequently.

Add the red bell pepper and cook for about 3 minutes. Stir frequently.

Add the chili powder, cumin, paprika, oregano, salt, tomatoes, white beans, and vegetable stock.

Stir and reduce the heat to medium low and simmer for 20 minutes.

Add the zucchini and corn.

Simmer for another 10 minutes. Stir occasionally.

Serve topped with the sour cream and cheddar cheese.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

Amount Per Serving

Calories 350 Calories from Fat 72
% Daily Value
Total Fat 8g 11%
    Saturated Fat 3.5g 17%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 15mg 5%
Sodium 490mg 21%
Total Carbohydrates 56g 20%
    Dietary Fiber 21g 73%
    Sugars 11g
Protein 19g
Vitamin A 26% Vitamin C 43%
Calcium 15% Iron 29%
Vitamin K 10mcg Potassium 1300mg