Warm up your kitchen with the wholesome goodness of a three-bean vegetarian chili. This slow-cooked marvel not only promises a comforting meal on chilly days but also packs a powerful nutritional punch.
This chili enhances your diet while satisfying your taste buds. Incorporating a variety of beans can help improve heart health and stabilize blood sugar levels.1 Here’s an easy-to-make, flavorful dish that’s perfect for any day of the year, offering health benefits as delightful as its taste.
The Nutritional Powerhouse
Our three-bean vegetarian chili combines kidney, black, and pinto beans—each a nutritional hero in its own right. Beans are celebrated for their high protein content, which is essential for muscle and organ health. They are also a fantastic source of fiber that aids in digestion and prolongs satiety.2
Rich in iron and zinc, beans support red blood cell production and boost the immune system, although it’s important to note that plant-based iron isn’t absorbed as efficiently as iron from meat.
To maximize absorption, pair bean dishes with vitamin C-rich foods like tomatoes or bell peppers used in our chili.
Tips & Tricks for the Perfect Chili
1. Spice Customization: Adjust the heat level to your preference. If you love spicy food, add a diced jalapeño or a teaspoon of cayenne pepper. For a milder chili, stick to the basic chili powder and cumin.
2. Thickening the Chili: If you prefer a thicker consistency, mash a portion of the beans before adding them to the slow cooker or let the chili cook uncovered for the last hour.
3. Adding Depth of Flavor: A splash of soy sauce or a teaspoon of cocoa powder can add a surprising depth to your chili, enhancing the savory flavors.
4. Versatile Toppings: Elevate your chili with a variety of toppings like shredded cheese, sour cream, avocado slices, chopped cilantro, or a squeeze of lime juice for an extra burst of flavor.
Serving Suggestions
1. Cornbread Pairing: Serve your chili with a side of warm cornbread. The cornbread’s slight sweetness perfectly balances the chili’s spiciness.
2. Over Rice or Quinoa: For a more substantial meal, serve the chili over a bed of rice or quinoa. This adds a different texture and makes for a filling dish.
3. In a Bread Bowl: For a fun and rustic presentation, serve the chili in a hollowed-out bread bowl. It’s not only visually appealing but also adds an extra layer of flavor.
Three-Bean Vegetarian Chili
Ingredients
- 1 tablespoon olive oil
- 1 large onion chopped
- 2 cloves garlic minced
- 1 red bell pepper chopped
- 1 can diced tomatoes (28 ounces)
- 1 can black beans drained and rinsed (15 ounces)
- 1 can kidney beans drained and rinsed (15 ounces)
- 1 can pinto beans drained and rinsed (15 ounces)
- 2 tablespoons chili powder
- 1 tablespoon cumin
- Salt and pepper to taste
- 2 cups vegetable broth
Instructions
- Prep the Base: Sauté onions, garlic, and bell pepper in olive oil until softened. Then transfer to the slow cooker.
- Combine Ingredients: Add tomatoes, beans, chili powder, cumin, salt, and pepper to the cooker.
- Cook: Pour in the vegetable broth, ensuring the ingredients are submerged. Stir well and set to cook on low for 6-8 hours, or high for 3-4 hours.
- Serve and Enjoy: Adjust the seasoning as needed and serve warm. For a richer flavor, let it sit for a day before reheating.
Source:
- https://www.healthline.com/health/diabetes/beans
- https://www.medicalnewstoday.com/articles/320192
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.