Healthy & Special Diets > High-Fiber Recipes > High-Fiber Dinners > Vegetarian Chili with Beans and Vegetables

Hearty High-Fiber Vegetarian Chili

This vegetarian chili is packed with fiber-rich beans and vegetables, making it a satisfying and healthy meal. It's perfect for a chilly evening and can be easily customized with your favorite toppings.

Prep Time
20 minutes
Cook Time
45 minutes
Servings
6-8
Ingredients
  • 2 tablespoons Olive oil
  • 1 medium Onion, chopped
  • 1 large Bell pepper (any color), chopped
  • 2 medium Carrot, chopped
  • 2 stalks Celery, chopped
  • 3 cloves Garlic, minced
  • 2 tablespoons Chili powder
  • 1 tablespoon Cumin
  • 1 teaspoon Oregano
  • 1/2 teaspoon Smoked paprika
  • 28 ounces Diced tomatoes, canned
  • 15 ounces Kidney beans, canned, drained and rinsed
  • 15 ounces Black beans, canned, drained and rinsed
  • 1 cup Corn, frozen or canned, drained
  • 4 cups Vegetable broth
  • 1 teaspoon Salt
  • 1/2 teaspoon Black pepper
  • Optional toppings: shredded cheese, sour cream, avocado, cilantro, green onions

Sauté the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, bell pepper, carrots, and celery and cook until softened, about 8-10 minutes. Stir occasionally to prevent burning.

Add Garlic and Spices

Add the minced garlic, chili powder, cumin, oregano, and smoked paprika to the pot. Cook for another minute, stirring constantly, until fragrant.

Combine Remaining Ingredients

Pour in the diced tomatoes and vegetable broth. Add the kidney beans, black beans, and corn. Stir well to combine all the ingredients.

Simmer the Chili

Bring the chili to a simmer, then reduce the heat to low, cover, and cook for at least 30 minutes, or up to an hour, stirring occasionally. The longer it simmers, the more the flavors will meld together.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with your favorite toppings such as shredded cheese, sour cream, avocado, cilantro, or green onions.

Nutrition Facts (Estimated per 100g)

Calories: Approximately 80-100 kcal
Fiber: Approximately 4-6g
Protein: Approximately 4-5g
Carbohydrates: Approximately 12-15g
Fat: Approximately 2-3g
Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This chili is naturally high in fiber due to the beans and vegetables. Fiber is important for digestive health and can help you feel full and satisfied. To further boost the nutritional value, consider adding other vegetables like spinach, kale, or zucchini. For a spicier chili, add a pinch of cayenne pepper or a chopped jalapeño.

← Hearty High-Fiber Lentil Soup Hearty Whole Wheat Pasta Primavera →

FAQ

  • Can I use dried beans instead of canned?

    Yes, you can use dried beans. You will need to soak them overnight and cook them until tender before adding them to the chili. Increase the cooking time accordingly.
  • Can I freeze this chili?

    Yes, this chili freezes very well. Allow it to cool completely before transferring it to an airtight container or freezer bag. It can be stored in the freezer for up to 3 months.
  • Can I make this chili in a slow cooker?

    Yes, you can! Sauté the vegetables and garlic as directed in the first two steps, then transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours.