Vegetarian Vegetable and Bean Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Vegetarian Vegetable and Bean Chili
40 min.
6
291kcal

Suggestions


Are you looking for a hearty and satisfying meal that’s both delicious and nutritious? Look no further than this Vegetarian Vegetable and Bean Chili! Perfect for lunch, dinner, or any time you crave a warm, comforting dish, this chili is packed with vibrant vegetables and protein-rich beans, making it a fantastic choice for vegetarians, vegans, and anyone seeking a gluten-free option.

In just 40 minutes, you can whip up a pot of this flavorful chili that serves six, ensuring there’s plenty to share or save for leftovers. The combination of frozen corn, a medley of broccoli, carrots, and cauliflower, along with kidney beans and chickpeas, creates a delightful texture and a burst of color in every bowl. The addition of diced tomatoes with green chiles and a blend of spices like chili powder and cumin brings a zesty kick that will tantalize your taste buds.

Not only is this chili easy to prepare, but it also boasts a balanced caloric profile, with each serving containing around 291 calories. With 18.14% of its calories coming from protein, it’s a filling option that will keep you energized throughout the day. Whether you’re serving it as a main dish or as a side, this Vegetarian Vegetable and Bean Chili is sure to become a favorite in your household. So grab your Dutch oven and get ready to enjoy a bowl of warmth and goodness!

Ingredients

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

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

Calories291kcal
Protein18.14%
Fat15.77%
Carbs66.09%

Properties

Glycemic Index
43.89
Glycemic Load
9.34
Inflammation Score
-9
Nutrition Score
31.022608383842%

Flavonoids

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

Nutrients percent of daily need

Calories:290.65kcal
14.53%
Fat:5.61g
8.64%
Saturated Fat:0.84g
5.27%
Carbohydrates:52.92g
17.64%
Net Carbohydrates:38.08g
13.85%
Sugar:8.91g
9.9%
Cholesterol:0mg
0%
Sodium:984.77mg
42.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.53g
29.06%
Vitamin C:89.99mg
109.07%
Vitamin K:93.02µg
88.59%
Manganese:1.36mg
68.2%
Fiber:14.84g
59.35%
Vitamin B6:0.93mg
46.63%
Potassium:1219.65mg
34.85%
Folate:131.04µg
32.76%
Vitamin A:1629.13IU
32.58%
Iron:5.82mg
32.31%
Phosphorus:308.22mg
30.82%
Magnesium:110.91mg
27.73%
Copper:0.49mg
24.63%
Vitamin E:3.34mg
22.25%
Vitamin B1:0.33mg
21.75%
Vitamin B2:0.34mg
20.27%
Vitamin B3:3.69mg
18.45%
Calcium:162.64mg
16.26%
Zinc:2.24mg
14.91%
Vitamin B5:1.26mg
12.64%
Selenium:5.97µg
8.54%