Vegetable and Bean Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Vegetable and Bean Chili
40 min.
6
286kcal

Suggestions


Are you looking for a hearty and satisfying meal that’s not only delicious but also packed with nutrients? Look no further than this Vegetable and Bean Chili! Perfect for lunch, dinner, or any time you crave a warm, comforting dish, this chili is a delightful blend of flavors and textures that will please both vegetarians and meat-lovers alike.

With a vibrant mix of frozen broccoli, carrots, and cauliflower, along with protein-rich chickpeas and kidney beans, this chili is a powerhouse of nutrition. The addition of diced tomatoes with green chiles brings a zesty kick, while the combination of chili powder, cumin, and cayenne pepper adds depth and warmth to every spoonful. Plus, it’s gluten-free, dairy-free, and vegan, making it an excellent choice for anyone with dietary restrictions.

Ready in just 40 minutes, this recipe is not only quick to prepare but also yields six generous servings, making it ideal for family meals or meal prep for the week ahead. Whether you enjoy it on its own or paired with your favorite bread, this Vegetable and Bean Chili is sure to become a staple in your kitchen. Dive into a bowl of this comforting chili and savor the wholesome goodness that will leave you feeling satisfied and nourished!

Ingredients

  • lb broccoli frozen
  • 15 oz garbanzo beans rinsed drained progresso® canned (garbanzo beans)
  • 29 oz canned tomatoes diced with green chiles, undrained canned
  • 19 oz beans red rinsed drained progresso® canned
  • oz tomato sauce canned
  • tablespoons chili powder 
  • cups regular corn fresh green frozen giant®
  • teaspoons garlic finely chopped
  • teaspoons ground cumin 
  • 0.1 teaspoon ground pepper red (cayenne)
  • cup onion coarsely chopped
  • 0.8 teaspoon salt 
  • tablespoon vegetable oil 

Equipment

  • dutch oven

Directions

  1. In 4 1/2- to 5-quart Dutch oven, heat oil over medium-high heat.
  2. Add onions and garlic; cook 4 to 5 minutes, stirring frequently, until onions are softened.
  3. Stir in remaining ingredients.
  4. Heat to boiling. Reduce heat to medium-low. Cover; cook 15 to 20 minutes, stirring occasionally, until chili is hot and vegetables are crisp-tender.

Nutrition Facts

Calories286kcal
Protein18.41%
Fat17.04%
Carbs64.55%

Properties

Glycemic Index
53.14
Glycemic Load
14.63
Inflammation Score
-9
Nutrition Score
30.724782529085%

Flavonoids

Luteolin
0.61mg
Isorhamnetin
1.34mg
Kaempferol
6.1mg
Myricetin
0.07mg
Quercetin
7.9mg

Nutrients percent of daily need

Calories:286.03kcal
14.3%
Fat:5.96g
9.16%
Saturated Fat:0.88g
5.49%
Carbohydrates:50.76g
16.92%
Net Carbohydrates:36.23g
13.18%
Sugar:11.24g
12.49%
Cholesterol:0mg
0%
Sodium:982.53mg
42.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.48g
28.95%
Vitamin C:88.85mg
107.69%
Vitamin K:93.23µg
88.79%
Manganese:1.36mg
68.14%
Fiber:14.53g
58.12%
Vitamin B6:0.91mg
45.27%
Vitamin A:1761.93IU
35.24%
Potassium:1169.86mg
33.42%
Iron:5.67mg
31.52%
Folate:120.84µg
30.21%
Phosphorus:299.9mg
29.99%
Magnesium:106.65mg
26.66%
Copper:0.49mg
24.49%
Vitamin E:3.38mg
22.56%
Vitamin B1:0.32mg
21.16%
Vitamin B2:0.33mg
19.14%
Vitamin B3:3.63mg
18.15%
Calcium:161.98mg
16.2%
Vitamin B5:1.51mg
15.09%
Zinc:2.17mg
14.47%
Selenium:5.64µg
8.05%