Three Bean Vegetarian Chili

Three Bean Vegetarian Chili

Soup season is here! With that in mind, we brought back a great chili recipe to warm you up as the temps start to drop. This great vegetarian plant-based three-bean chili recipe is perfect for the fall/winter season. It is truly delicious, nutritious, and filling, and it will make a perfect warm winter meal if accompanied by some steamed brown rice. 

Ingredients: 

Instructions:

Wash onion and pepper, and celery. Chop them finely and keep them separate. Open the beans can and drain the beans in coriander. Heat oil in a pan and sauté onions with chili for 5 minutes or until translucent. Add celery, tomatoes, garlic powder, and chili powder and cook for a minute. Now add the beans, tomato sauce, and vegetable broth. A

Wash onion and pepper, and celery. Chop them finely and keep them separate. Open the beans can and drain the beans in coriander. Heat oil in a pan and sauté onions with chili for 5 minutes or until translucent. Add celery, tomatoes, garlic powder, and chili powder and cook for a minute. Now add the beans, tomato sauce, and vegetable broth. Add 1/2 to 1 cup water (depending on how thick or runny you like your chili). Allow to simmer for 15-20 mins or until desired consistency is reached. Stir occasionally and add more water if needed. 

Garnish with cilantro, lemony onion slices and serve warm with a dash of lime juice, and enjoy! Eat with intention, responsibility, and confidence! 

Recipe Profile: Vegetarian, Gluten-free, Plant-based Protein

Click at the link below to print the recipe along with the nutrition and therapeutics!

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NutriPledge Food Rating and Therapeutic Health Benefits for vegetarian chili: 

This plant-based chili recipe comes with the following healthy qualities. 

  • Moderate in calories per serving
  • A healthy balance of fat, carbohydrates, protein, and dietary fiber 
  • Contain zero trans fats
  • No added sugars
  • Great source of iron
  • Great source of potassium
  • No food additives, artificial flavor, or color

Each serving of this plant-based vegetarian chili will provide 22% of vegetables (1/2 cup) and 48% protein (3 oz equivalent) of MyPlate recommendations of a 2000 calorie diet. In general, beans are an affordable source of plant-based protein and a good source of fiber, iron, and many other vitamins and minerals with many health benefits. The fiber in beans can also help lowering blood sugar and overall gut health.   

However, this food is rated as a red dot food in our food rating system (Food Coach) due to being high in sodium for its calorie level. Our food coach recommends no more than 115 mg sodium per 100-125 calories on a generally healthy diet. A high sodium diet is believed to increase blood pressure, a known risk factor for heart disease and stroke.

*Dietary guidelines for Americans recommend about 2300 mg sodium per day for healthy adults, which is about one teaspoon of salt. 

Notes:

Dietitian Nutritionist Recommendations: This chili can be incorporated into your diet but should be paired with other low sodium foods to balance sodium in the meal. This three-bean chili will make an excellent healthy meal if paired with a serving (1/2 cup) of steamed brown rice and vegetable salad. Regular use of beans in a healthy way may help managing weight by keeping you full due to their high fiber and protein content.  

Caution: The most common side effects of eating beans are gas and intestinal discomfort to some people. So, pay attention to the serving size and amount consumed to avoid gas-related discomfort.  

This dish may not be appropriate for you if you follow a low FODMAP diet for IBS symptoms. 

Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!

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Credits and attributions:  

This content is created by Joseph Oliva, and Mackenzie Merriman, Dietetic Student Interns

This recipe is prepared, and the blog content is reviewed and approved by Shraddha Chaubey, MS, RDN, CDN/LDN



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