Black Bean-Pineapple Soup Stew Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
48%
Black Bean-Pineapple Soup Stew Chili
45 min.
6
228kcal

Suggestions


Welcome to a delightful culinary adventure with our Black Bean-Pineapple Soup Stew Chili! This vibrant dish is not only a feast for the eyes but also a wholesome, nutritious option for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free meal. Perfectly suited for lunch or dinner, this soup stew chili is packed with flavor and offers a unique twist with the addition of sweet pineapple, creating a harmonious balance between savory and sweet.

In just 45 minutes, you can whip up a hearty meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. The combination of black beans, fire-roasted tomatoes, and a medley of spices like ancho chili powder and cumin brings warmth and depth to every spoonful. The vibrant colors of the diced red bell pepper and yellow squash not only enhance the visual appeal but also contribute essential nutrients to your diet.

Whether you're a seasoned chef or a kitchen novice, this recipe is straightforward and rewarding. The delightful aroma that fills your kitchen as it simmers will have everyone eagerly anticipating mealtime. So grab your pot and get ready to enjoy a comforting bowl of Black Bean-Pineapple Soup Stew Chili that will leave you feeling satisfied and nourished!

Ingredients

  • tablespoon ancho chili powder pure (or other , mild chili powder)
  • 32 ounce black beans rinsed drained canned
  • 15 ounce canned tomatoes diced canned
  • 0.3 teaspoon chipotle sauce to taste (or )
  • cloves garlic minced pressed
  • teaspoon ground cumin 
  •  jalapeno diced stemmed seeded finely
  • large onion diced
  • teaspoons oregano 
  • servings pepper black generous
  • cup pineapple crushed
  • large bell pepper diced red seeded
  • 0.5 teaspoon salt to taste (or )
  • cups vegetable stock (or water plus bouillon cubes)
  • pound to 3 sized squashes yellow

Equipment

  • pot

Directions

  1. Heat a non-stick pot and spray with cooking spray if desired.
  2. Add the onion and cook, stirring, until golden and beginning to brown (a pinch of baking soda will speed up this process).
  3. Add the bell pepper and jalapeno and cook until softened, about two minutes.
  4. Add the garlic, stir briefly, and then add tomatoes, beans, broth, and seasonings (but not squash or pineapple). Bring to a boil, then reduce heat and simmer for 15 minutes. While the beans are cooking, trim the squash and cut into small cubes.
  5. Add the squash and pineapple, increase the heat a little, and cover. Simmer until squash is just tender. Check seasonings, adding more to taste, and serve.

Nutrition Facts

Calories228kcal
Protein20.23%
Fat4.57%
Carbs75.2%

Properties

Glycemic Index
46.33
Glycemic Load
3.55
Inflammation Score
-10
Nutrition Score
23.539565107097%

Flavonoids

Luteolin
0.2mg
Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.04mg
Quercetin
5.29mg

Nutrients percent of daily need

Calories:228.41kcal
11.42%
Fat:1.25g
1.92%
Saturated Fat:0.26g
1.63%
Carbohydrates:46.15g
15.38%
Net Carbohydrates:31.05g
11.29%
Sugar:13.61g
15.12%
Cholesterol:0mg
0%
Sodium:1208.47mg
52.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.42g
24.84%
Vitamin C:67.44mg
81.74%
Fiber:15.1g
60.38%
Manganese:0.79mg
39.66%
Folate:145.36µg
36.34%
Vitamin A:1789.28IU
35.79%
Potassium:1070.02mg
30.57%
Iron:5.09mg
28.26%
Vitamin B6:0.56mg
28.23%
Copper:0.54mg
27.21%
Vitamin B1:0.38mg
25.28%
Magnesium:97.67mg
24.42%
Phosphorus:242.29mg
24.23%
Vitamin B2:0.39mg
22.65%
Vitamin E:2.15mg
14.33%
Vitamin B3:2.83mg
14.13%
Vitamin K:13.94µg
13.28%
Calcium:124.94mg
12.49%
Zinc:1.5mg
9.98%
Vitamin B5:0.75mg
7.48%
Selenium:3.47µg
4.96%