Black Bean and Chickpea Chili

Vegetarian
Gluten Free
Dairy Free
Health score
43%
Black Bean and Chickpea Chili
60 min.
12
127kcal

Suggestions

This black bean and chickpea chili is a hearty, flavorful dish that's perfect for a cozy night in. With a blend of spices and two types of beans, it's a vegetarian dish that doesn't skimp on protein or flavor. The addition of carrots, bell peppers, and corn gives it a nice texture and a boost of vitamins, while the pureed beans give it a creamy consistency. It's a great option if you're looking for a filling meal that's both healthy and delicious. This chili is also very versatile and can be adapted to your taste. You can adjust the spices to make it milder or spicier, and you can even add some extra vegetables if you like. It's a dish that's easy to make in large batches and freeze for later, so it's perfect for meal prep. Serve it with some crusty bread or rice for a complete meal, and don't forget to top it with your favorite chili toppings, such as cheese, sour cream, or green onions. So, if you're looking for a comforting and nutritious meal, this black bean and chickpea chili is definitely one to try!

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • 29 ounce tomatoes diced with their juice canned
  • 15 ounce garbanzo beans drained and rinsed canned
  •  carrots peeled sliced into rounds
  • 1.5 cups chicken broth 
  • tablespoon chili powder 
  • cup corn frozen
  •  bell pepper green seeded chopped
  • 1.5 teaspoons ground cumin 
  • teaspoon pepper black
  • 1.5 tablespoons olive oil 
  •  onion chopped

Equipment

  • food processor
  • frying pan
  • sauce pan

Directions

  1. If using turkey, heat oil in a large saucepan over medium-high heat, and cook and stir the ground turkey for about 10 minutes, breaking it up with a spoon as it cooks, until the meat is no longer pink.
  2. Remove the turkey meat and set aside, leaving oil in the pan.
  3. Place the onion, green peppers, and carrots into the saucepan, and cook and stir for about 10 minutes, until the onion is translucent and the vegetables are tender. Stir in the chili powder, cumin, and black pepper, and pour in the diced tomatoes, frozen corn, black beans, garbanzo beans, and chicken broth. Bring the mixture to a boil.
  4. Place about 1 1/2 cups of the chili mixture into a food processor, and puree for about 1 minute until smooth.
  5. Pour the puree back into the rest of the chili to thicken.
  6. Add the cooked turkey meat, and bring the chili back to a simmer over medium-low heat.

Nutrition Facts

Calories127kcal
Protein16.75%
Fat20.2%
Carbs63.05%

Properties

Glycemic Index
13.43
Glycemic Load
2.38
Inflammation Score
-10
Nutrition Score
14.446087115809%

Flavonoids

Apigenin
0.01mg
Luteolin
0.98mg
Isorhamnetin
0.46mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
2.7mg

Nutrients percent of daily need

Calories:127.08kcal
6.35%
Fat:3.06g
4.71%
Saturated Fat:0.42g
2.62%
Carbohydrates:21.51g
7.17%
Net Carbohydrates:14.93g
5.43%
Sugar:3.88g
4.31%
Cholesterol:0.59mg
0.2%
Sodium:472.15mg
20.53%
Alcohol:0g
100%
Protein:5.71g
11.43%
Vitamin A:4609.46IU
92.19%
Vitamin C:26.5mg
32.12%
Manganese:0.57mg
28.69%
Fiber:6.58g
26.32%
Vitamin B6:0.39mg
19.69%
Potassium:483.82mg
13.82%
Iron:2.36mg
13.1%
Folate:50.25µg
12.56%
Phosphorus:111.81mg
11.18%
Copper:0.22mg
11.01%
Magnesium:42.34mg
10.59%
Vitamin B1:0.15mg
9.86%
Vitamin B2:0.15mg
8.54%
Vitamin K:8.89µg
8.47%
Vitamin E:1.24mg
8.25%
Vitamin B3:1.5mg
7.48%
Calcium:65.53mg
6.55%
Zinc:0.79mg
5.29%
Vitamin B5:0.4mg
4.03%
Selenium:1.69µg
2.42%
Source:Allrecipes