Vegetarian Black-Bean Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
95%
Vegetarian Black-Bean Chili
30 min.
4
434kcal

Suggestions

Looking for a delicious and nutritious vegetarian option that's also vegan, gluten-free, dairy-free, and packed with flavors? Look no further than this mouth-watering Vegetarian Black-Bean Chili! With a remarkable health score of 95, this recipe is perfect for those who want to enjoy a hearty and healthy meal without compromising on taste.

Ready in just 30 minutes and serving four, this chili is ideal for a quick and satisfying lunch or dinner. Whether you're a vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, this recipe is a versatile and crowd-pleasing choice.

Packed with nutritious ingredients such as zucchini, carrots, and black beans, this chili is not only flavorful but also rich in nutrients. The caloric breakdown features a balanced mix of protein, fat, and carbohydrates, ensuring that this dish will keep you satisfied and energized.

So why wait? Dive into this Very Healthy, Vegetarian Black-Bean Chili and experience a main course that's both comforting and guilt-free. Your taste buds and your waistline will thank you!

Ingredients

  • tablespoon olive oil 
  • small onion diced
  •  garlic clove minced
  • serving coarse mustard 
  •  zucchini halved lengthwise thinly sliced ( 1 pound total)
  •  carrots thinly sliced
  • tablespoon chili powder 
  • teaspoon ground cumin 
  • 38 ounces black beans rinsed drained canned
  • 28 ounces canned tomatoes crushed canned
  • 10 ounces corn kernels frozen thawed

Equipment

  • dutch oven

Directions

  1. In a 5-quart Dutch oven or heavy pot, heat oil over medium-high.
  2. Add onion and garlic; season with salt and pepper. Cook, stirring occasionally, until beginning to soften, about 4 minutes.
  3. Add zucchini, carrots, chili powder, and cumin. Cook, stirring occasionally, until carrots are crisp-tender, 6 to 8 minutes.
  4. Add beans, tomatoes, corn, and 1 cup water. Simmer until slightly thickened and carrots are soft, 8 to 10 minutes more.

Nutrition Facts

Calories434kcal
Protein19.97%
Fat12.64%
Carbs67.39%

Properties

Glycemic Index
48.46
Glycemic Load
5.86
Inflammation Score
-10
Nutrition Score
38.946086759153%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
0.88mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
4.29mg

Nutrients percent of daily need

Calories:433.69kcal
21.68%
Fat:6.55g
10.08%
Saturated Fat:1.1g
6.87%
Carbohydrates:78.58g
26.19%
Net Carbohydrates:51.85g
18.85%
Sugar:16.7g
18.56%
Cholesterol:0mg
0%
Sodium:1518.73mg
66.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.29g
46.57%
Vitamin A:6361.38IU
127.23%
Fiber:26.74g
106.95%
Manganese:1.39mg
69.6%
Folate:249.69µg
62.42%
Vitamin C:47.82mg
57.97%
Potassium:1939.3mg
55.41%
Iron:9.12mg
50.68%
Copper:1.01mg
50.29%
Phosphorus:452.1mg
45.21%
Magnesium:172mg
43%
Vitamin B1:0.64mg
42.53%
Vitamin B6:0.76mg
37.92%
Vitamin B2:0.63mg
36.88%
Vitamin B3:5.84mg
29.19%
Vitamin E:4.16mg
27.71%
Vitamin K:23.12µg
22.02%
Calcium:208.42mg
20.84%
Zinc:2.77mg
18.46%
Vitamin B5:1.63mg
16.34%
Selenium:6.5µg
9.29%