American · Dinner
Vegetarian Three-Bean Chili (Low-Calorie)
A vegetarian chili built on black, kidney, and pinto beans simmered with onion, bell pepper, garlic, and tomatoes. Chili powder, cumin, and smoked paprika drive the flavour, with only a little oil to keep calories down. Finished with cilantro and lime, served with a small dollop of plain yogurt.
$2
15 minsPrep
40 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
304Calories
13.5gProtein
10.2gFat
51.5gCarbs
11.1gSugar
16.4gFiber
227mgSodium
2mgChol
1.5gSat Fat
892mgPotassium
145mgCalcium
4.8mgIron
0mcgVitamin B12
42mgVitamin C
vegetarian
gluten-free
egg-free
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Drain and rinse the beans in a colander. Dice the onion and bell pepper. Mince the garlic. Have all ingredients ready to use.
2
Sauté
Heat the olive oil in a pot over medium heat. Cook the onion and bell pepper for 5 minutes until the onion turns translucent and softens.
3
Bloom
Stir the garlic, chili powder, cumin, and smoked paprika into the pot and cook over medium heat 1 minute until the raw spice smell fades.
4
Simmer
Add the tomato paste, canned tomatoes, beans, and vegetable stock. Bring to a gentle bubble, then simmer over medium-low heat 30 minutes until thickened and coating the beans.
5
Plate
Squeeze in the lime juice and season with salt and pepper. Ladle into a bowl, add the yogurt dollop, and scatter the cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 330g330g mixed cooked beans (black, kidney, and pinto)
- 200g200g onion
- 150g150g bell pepper
- 4 cloves4 cloves garlic
- 300g300g canned tomatoes (a third of a 14.5 oz can)
- 2 tbsp2 tbsp tomato paste
- 240ml240ml low-sodium vegetable stock
- 4 tsp4 tsp olive oil
- 2 tbsp2 tbsp chili powder
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 4 tbsp4 tbsp cilantro
- 11 lime, for squeezing
- 30g30g plain yogurt
- salt and black pepper to taste
