American · Dinner
Vegetarian Three-Bean Chili (High-Protein)
A hearty vegetarian chili built on kidney, black, and pinto beans simmered with onion, bell pepper, garlic, and a smoked cumin-chili spice base in tomato. Paneer adds protein and richness while cilantro brightens the finished dish. Served on its own or over rice.
$3
15 minsPrep
45 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
774Calories
50.4gProtein
29.8gFat
92.1gCarbs
12.9gSugar
30.9gFiber
905mgSodium
72mgChol
8.9gSat Fat
1850mgPotassium
320mgCalcium
9.2mgIron
0.6mcgVitamin B12
45mgVitamin C
vegetarian
gluten-free
egg-free
protein-rich
high-fiber
low-cholesterol
high-protein
Instructions
1
Prep
Drain and rinse the kidney, black, and pinto beans. Dice the onion and bell pepper, mince the garlic, and cube the paneer.
2
Sauté
Heat the olive oil in a heavy pot over medium heat and cook the onion and bell pepper 5 minutes until softened and translucent.
3
Bloom
Stir in the garlic, chili powder, cumin, and smoked paprika over medium heat 1 minute until fragrant and the oil turns red.
4
Simmer
Add the tomato paste, crushed tomatoes, beans, stock, and salt. Bring to a bubble, then simmer uncovered over medium-low 30 minutes until thickened.
5
Plate
Stir in the paneer and warm over low heat 5 minutes. Ladle into a bowl and scatter cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz150g, drained from half a 15 oz can canned kidney beans
- 11 oz150g, drained from half a 15 oz can canned black beans
- 11 oz150g, drained from half a 15 oz can canned pinto beans
- 7 oz200g paneer
- 11 medium onion (150g)
- 11 red bell pepper (150g)
- 4 cloves4 cloves garlic
- 11 oz150g, a third of a 14.5 oz can canned crushed tomatoes
- 2 tbsp2 tbsp tomato paste
- 2 tbsp2 tbsp olive oil
- 4 tsp4 tsp chili powder
- 2 tsp2 tsp ground cumin
- 2 tsp2 tsp smoked paprika
- 1 cup240ml low-sodium vegetable stock
- 4 tbsp4 tbsp cilantro
- 1/2 tsp1/2 tsp salt
