Three-Bean Vegetarian Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
88%
Three-Bean Vegetarian Chili
105 min.
6
351kcal

Suggestions


Warm your soul with a comforting bowl of Three-Bean Vegetarian Chili, a deliciously hearty dish that's perfect for any occasion. Packed with an array of vibrant vegetables and protein-rich beans, this chili is not just a feast for the taste buds, but also a powerhouse of nutrition. With a health score of 88, it stands out as an excellent choice for those looking to indulge in something both satisfying and wholesome.

The delightful combination of cubed butternut squash, colorful bell peppers, and three types of beans ensures each bite is bursting with flavor and nutrients. The slight kick of crushed red pepper and the warmth of cumin bring depth to the chili, while the rich tomatoes add a subtle sweetness, making it a perfect dish for lunch or dinner. This recipe is ideal for anyone seeking a vegan, gluten-free, and dairy-free option that doesn't compromise on taste.

Easy to prepare in just over an hour and a half, it's a fantastic meal to share with family and friends or to savor as an individual serving during a cozy night in. Regardless of the occasion, this Three-Bean Vegetarian Chili will tantalize your palate and nourish your body, ensuring you feel great after every spoonful. Dive into this wholesome meal and experience the joy of healthy eating without sacrificing flavor!

Ingredients

  • 1.5 cups butternut squash cubed peeled ()
  • 15 ounce .5 can cannellini beans rinsed drained canned
  • 15 ounce pinto beans rinsed drained canned
  • 15 ounce kidney beans red rinsed drained canned
  • 28 ounce canned tomatoes undrained chopped canned
  • teaspoon pepper red crushed
  •  garlic cloves thinly sliced
  • 0.5 cup green onions thinly sliced
  • teaspoons ground cumin 
  • tablespoons olive oil extra-virgin
  • cup onion chopped
  • teaspoon paprika 
  •  bell peppers red
  • 0.3 teaspoon salt 
  • cups vegetable broth organic

Equipment

  • frying pan
  • baking sheet
  • aluminum foil
  • broiler
  • ziploc bags
  • dutch oven

Directions

  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise.
  3. Remove and discard seeds and membranes.
  4. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened.
  5. Place pepper halves in a zip-top plastic bag; seal.
  6. Let stand 15 minutes. Peel and chop peppers.
  7. Heat a Dutch oven over medium-low heat.
  8. Add oil to pan; swirl to coat.
  9. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently.
  10. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally.
  11. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally.
  12. Sprinkle with green onions.

Nutrition Facts

Calories351kcal
Protein16.96%
Fat20.95%
Carbs62.09%

Properties

Glycemic Index
58.67
Glycemic Load
15.03
Inflammation Score
-10
Nutrition Score
31.746956224027%

Flavonoids

Apigenin
0.01mg
Luteolin
0.26mg
Isorhamnetin
1.34mg
Kaempferol
0.3mg
Myricetin
0.04mg
Quercetin
6.43mg

Nutrients percent of daily need

Calories:351.21kcal
17.56%
Fat:8.67g
13.34%
Saturated Fat:1.28g
8%
Carbohydrates:57.83g
19.28%
Net Carbohydrates:42.35g
15.4%
Sugar:12.58g
13.98%
Cholesterol:0mg
0%
Sodium:972.46mg
42.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.8g
31.6%
Vitamin A:5769.03IU
115.38%
Vitamin C:75.58mg
91.61%
Manganese:1.27mg
63.42%
Fiber:15.48g
61.92%
Potassium:1392.24mg
39.78%
Iron:7.01mg
38.92%
Vitamin K:38.05µg
36.24%
Copper:0.69mg
34.62%
Folate:137.18µg
34.3%
Vitamin E:5.07mg
33.8%
Magnesium:132.28mg
33.07%
Vitamin B6:0.61mg
30.45%
Phosphorus:288.27mg
28.83%
Vitamin B1:0.36mg
24.18%
Calcium:194.11mg
19.41%
Vitamin B3:3.24mg
16.18%
Zinc:2.3mg
15.34%
Vitamin B2:0.22mg
12.94%
Vitamin B5:1.02mg
10.15%
Selenium:3.51µg
5.02%
Source:My Recipes