Cajun Chili Cups

Cajun Chili Cups

Welcome back Monday Night Foodbowl with this delightful Cajun chili, conveniently served in edible cups. The holy trinity of onion, bell pepper and celery is seasoned with cumin, thyme and cayenne, tossed with veggie sausage, okra and kidney beans, then poured in cup made of crisply baked egg roll wrappers. This recipe comes to us from Anne of Fab Frugal Food.

Serves 8

  • 2 tablespoons olive oil

    1 large onion, peeled and diced

    1 green bell pepper, diced

    2 stalks celery, diced

    3 cloves garlic, minced

    1 teaspoon chili powder

    1 tablespoon ground cumin

    2 teaspoons thyme

    ½ teaspoon cayenne hot sauce

  • 1 bay leaf

    2 15 ounce cans diced tomatoes

    1 pound Andouille style tofu sausage, sliced

    10 ounce box frozen cut okra, defrosted

    2 15 ounce cans kidney or adzuki beans, drained

    salt, to taste

    18 eggroll wrappers, cut down to 5 square inches

  • Greek yogurt*, for garnish


Place the oil in a large stockpot over medium-high heat. Add the onions, celery and green pepper to the stockpot and sauté for 5-7 minutes, or until the veggies have softened considerably and are on the edge of browning. Add garlic and cook 2-3 minutes more.

Toss in the diced tomatoes and season with the chili powder, cumin, thyme, hot sauce and the bay leaf. Bring the mixture to a boil and add the sausage, red beans and okra.

Adjust seasoning to taste and reduce heat to low. Simmer for at least 45 minutes, preferably longer. The longer the chili simmers the better the flavors will meld.

Preheat the oven to 350 degrees. Prepare a muffin tin with a light coating of nonstick cooking spray or oil. Trim the eggroll wrappers so that they will fit inside the muffin tines. Spray or brush the eggroll wrappers with another light coating of olive or canola oil.

Place the eggroll wrappers in the muffin tins, pleating the wrappers up the sides of the greased tins so it forms a bowl. Place any extra wonton piece on a baking sheet to make dipping crisps with the leftover strips.

Bake the wonton wrapper cups and crisps for 8-10 minutes, or until the cups are crisp and browned. Serve the chili into the wrapper cups. Garnish with dollops of Greek yogurt and extra hot sauce, if desired. Enjoy, using the extra crisps for dipping.

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Nutrition Information

Cajun Chili Cups

Servings per Recipe: 8

Amount per Serving

Calories:  365.1

Calories from Fat:  41g

Total Fat:  9.3g

Saturated Fat:  2.5g

Cholesterol:  0mg

Sodium:  1242.7mg

Potassium:  698mg

Carbohydrates:  28.2g

Dietary Fiber:  8.7g

Protein:  16.7g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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