Fall weather is in full swing, so it’s time to make those hearty, comforting recipes that keep you healthy and add some warmth as the air gets chillier. This bean and veggie chili is a fantastic way to get your protein and fiber; serve it alongside whole-wheat bread or enjoy it on its own for a hearty meal! Customize it by adding ground turkey, beef, or tofu crumbles for even more protein.
Ingredients
- 2 teaspoons neutral oil, such as canola
- 1 large white or yellow onion, chopped
- 3 cloves garlic, minced
- 2 ribs celery, chopped
- 1 medium green bell pepper, chopped
- 1 medium red bell pepper, chopped
- 1 carrot, washed and thinly sliced
- 1 15.5-ounce can dark or light kidney beans, drained and rinsed
- 2 14.5-ounce cans diced tomatoes
- 1 6-ounce can no-salt-added tomato paste
- 2 tablespoons chili powder
- 1 teaspoon ground oregano
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon black pepper
- ½ cup fat-free sour cream
- 3 green onions, sliced thin (optional for serving)
- ½ cup fresh cilantro, chopped (optional for serving)
Directions
1. Wash your hands!
2. Combine the oil, onion, and garlic in a large pot over medium heat, along with any protein source being used. Cook until fragrant and the onion is wilted, about 6-8 minutes.
3. Add the celery, peppers, carrots, beans, tomatoes, tomato paste, chili powder, oregano, cumin, paprika, and pepper. Stir until well combined and reduce the heat. Simmer for 20 minutes, then adjust seasonings to taste.
4. Serve with sour cream, green onions, and cilantro (optional)
Nutrition Information
Per 1 ½ cup serving:
Calories: 300 | Total fat: 12g | Saturated fat: 4.5g | Sodium: 540mg | Carbohydrates: 28g | Dietary fiber: 8g | Protein: 23g (with 1lb protein)
Source: https://www.eatright.org/recipes/soups-and-stews/bean-and-veggie-chili-recipe
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