Mixed Bean and Vegetable Chili
Warm Up to a Nutritious and Delicious Mixed Bean and Vegetable Chili:
As the seasons change, a hearty and comforting bowl of chili is the perfect remedy for a chilly day. Our Mixed Bean and Vegetable Chili is a vibrant and flavorful blend of textures and tastes, packed with nutrients and goodness.
Ingredients:
- 1 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 carrot, diced
- 1 zucchini, diced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 can (15 oz) lima beans or green beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup vegetable broth
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- Salt and pepper, to taste
- Fresh microgreens, for garnish
Directions
Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until fragrant, about 2 minutes.
Add Vegetables: Stir in bell pepper, carrot, and zucchini. Sauté for 5-7 minutes, until softened.
Season and Simmer: Add chili powder, cumin, smoked paprika, salt, and pepper. Stir well to coat the vegetables. Pour in the vegetable broth, diced tomatoes, and beans.
Cook: Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes until flavors meld together and the chili thickens.
Serve: Ladle chili into bowls, garnish with fresh microgreens for a pop of color and flavor.
Benefits
1. High in Fiber: Beans and vegetables provide a boost of dietary fiber.
2. Protein-Packed: Beans, vegetables, and lean ground beef (optional) offer essential protein.
3. Antioxidant-Rich: Tomatoes, bell peppers, and onions are rich in antioxidants.
4. Low in Fat: This recipe uses lean ground beef (optional) and minimal oil.
5. Vegan and Vegetarian Friendly: Easily adaptable to suit dietary preferences.
Nutritional Highlights (per serving)
– Calories: 400
– Protein: 25g
– Fat: 10g
– Saturated Fat: 2.5g
– Carbohydrates: 60g
– Fiber: 10g
– Sugar: 10g
– Sodium: 400mg