|Nutritional Guidelines (per serving)|
|Servings: 4 to 6|
|Amount per serving|
|% Daily Value*|
|Total Fat 29g||37%|
|Saturated Fat 9g||46%|
|Total Carbohydrate 36g||13%|
|Dietary Fiber 5g||17%|
|Total Sugars 2g|
|Vitamin C 14mg||70%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
No one said vegetarian eating had to be healthy, right? The good news is, that even with recipes such as this one for a Frito pie-style casserole, which uses canned ingredients to create a quick dinner and may seem unhealthy, when made vegetarian, the end result is still lower in fat and cholesterol than a similar version made with meat. If you like chili, cheese, chili cheese dip and Frito pie, you'll like this vegetarian chili cheese and Frito casserole or pie.
As a Californian, I think of Frito pie as sort of a Tex-Mex version of nachos. And, just like with nachos, they can be as relatively light and healthy-ish or as greasy as you want to make them. Play with this Frito pie recipe to get it just right for you. Lighten up on the cheese and the Fritos, and go heavy on the fresh lettuce and tomatoes, for example, if you want to make it a little healthier.
I usually use Hormel-brand or Amy's canned vegetarian chili in recipes such as this one, but this Frito pie would be just as quick and easy if you had some leftover chili on hand which you needed to use up.
1 (9 1 /4-ounce) bag Fritos
1 (15-ounce) can vegetarian chili
1 medium onion, minced or chopped green onion, optional
Shredded lettuce, optional
1 tomato, diced, optional
Sliced jalapeño peppers, optional
1 (8-ounce) bag shredded cheese, any kind
Sour cream, optional
Sliced green onions, optional
Chopped fresh cilantro, optional
Gather the ingredients.
First, preheat the oven to 350 F.
In a medium casserole or a baking dish, arrange the Fritos (I recommend lightly crushing them first) in a single layer.
Next, spread the vegetarian chili evenly over the Fritos.
Next, add any of the optional ingredients you like on top of the chili: chopped onion, diced fresh tomato, shredded lettuce, or jalapeño peppers.
Next, sprinkle the shredded cheese on top as the final layer.
Bake your vegetarian Frito pie casserole in the oven for 15 to 20 minutes, until the cheese has melted just the way you like it.
Top with a few extra toppings if you'd like (sour cream and chopped green onions or a bit of fresh cilantro are great on top) and enjoy your meat-free Frito pie casserole right away.
If you like this vegetarian Frito pie casserole, here's are a couple of quick and easy vegetarian casserole recipes you'll want to try: