One-Pot Two-Bean Vegetable Chili
This hearty vegetarian chili is a flavourful blend of vegetables, beans, and spices, simmered to perfection. With its high fibre content and low glycemic index, this chili is diabetes-friendly, helping to maintain stable blood sugar levels while providing a satisfying and delicious meal.
Servings: 4
Calories: 235.8kcal
Ingredients
- 1 tbsp olive oil
- 1 onion chopped
- 2 cloves garlic minced
- 1 cup carrot diced
- 1 red bell pepper chopped
- 1 cup mushroom sliced
- 14 oz tomato canned, diced, low-sodium
- 1 ½ cup kidney beans canned, drained and rinsed
- 1 ½ cup black beans canned, drained and rinsed
- 1 cup vegetable broth low sodium
- 2 tsp chili powder
- 1 tsp cumin
- ½ tsp paprika
- ¼ tsp cayenne powder optional
- ¼ tsp salt
- ⅛ tsp pepper
Optional garnish
- cilantro chopped
- Greek yogurt
- lime wedges
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 2-3 minutes until softened.1 tbsp olive oil, 1 onion, 2 cloves garlic
- Add the bell pepper and carrots to the pot. Cook for another 5 minutes, stirring occasionally.1 cup carrot, 1 red bell pepper
- Add in mushrooms and cook for an additional 3-4 minutes, or until mushrooms begin to soften.1 cup mushroom
- Stir in the diced tomatoes, kidney beans, black beans, chili powder, cumin, paprika, cayenne pepper (if using), salt, and pepper.14 oz tomato, 1 ½ cup kidney beans, 1 ½ cup black beans, 1 cup vegetable broth, 2 tsp chili powder, 1 tsp cumin, ½ tsp paprika, ¼ tsp cayenne powder, ¼ tsp salt, ⅛ tsp pepper
- Bring the chili to a simmer, then reduce heat to low and let it cook for 20-30 minutes, stirring occasionally.
- Serve the chili hot, topped with optional toppings if desired.cilantro, Greek yogurt, lime
Cooking Tips
- Enhancing flavour without salt: To boost the flavour without adding more salt, consider increasing the amount of chili powder, cumin, or adding other spices like oregano or smoked paprika.
- Texture variety: For a thicker chili, partially mash some of the beans with the back of a spoon before adding them to the pot. This will also help to naturally thicken the chili without needing to add any thickening agents.
- Cooking in batches: This chili stores well and often tastes even better the next day after the flavours have had more time to meld. Consider making a double batch and storing some in the freezer for an easy, diabetes-friendly meal on busy days.
Nutrition
Nutrition Facts
One-Pot Two-Bean Vegetable Chili
Serving Size
1.5 Cups
Amount per Serving
Calories
235.8
% Daily Value*
Fat
4.8
g
7
%
Saturated Fat
0.7
g
4
%
Sodium
501.2
mg
22
%
Potassium
913.3
mg
26
%
Carbohydrates
39.5
g
13
%
Fiber
13.2
g
55
%
Sugar
8.4
g
9
%
Protein
12.2
g
24
%
Vitamin C
52.9
mg
64
%
Vitamin D
0.05
µg
0
%
Calcium
98.9
mg
10
%
Iron
4.2
mg
23
%
Magnesium
92.7
mg
23
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.