One-Pot Two-Bean Vegetable Chili

Name: One-Pot Two-Bean Vegetable Chili
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
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; cilantro (chopped ); Greek yogurt; lime (wedges)

5 from 1 vote

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.

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Preparation Level 30 Minutes or Less, One-Pot Meals, Quick & Easy

Servings 4

Preparation 15

Cook 30

Total 45

Why Diabetes Friendly?

High fiber content: The beans and vegetables in this chili are rich in dietary fiber, which slows down the absorption of sugar, helping to maintain more stable blood glucose levels.
Low glycemic index ingredients: Ingredients like kidney beans and black beans have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar levels.
Low in sodium: Using low-sodium tomatoes and vegetable broth helps prevent excessive sodium intake, which is important for overall heart health, particularly beneficial for individuals managing diabetes.

Ingredients

Optional garnish

▢ cilantro (chopped )
▢ Greek yogurt
▢ lime (wedges)

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.

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

FAQ

Can I substitute any of the beans in this recipe?
Absolutely! Feel free to use any type of bean you like or have on hand. Pinto beans, navy beans, or even chickpeas would work well in this chili.
Is this chili spicy?
This recipe contains spices like chili powder, cumin, and optional cayenne pepper, which can be adjusted to make the chili more or less spicy according to your taste.
How can I make this chili non-vegan if desired?
If you're not adhering to a vegan diet, you can add cheese or sour cream as a topping instead of Greek yogurt. You might also consider adding ground meat, such as turkey or beef, if desired. Cook the meat with the onions and garlic at the beginning of the recipe.
What are some serving suggestions for this chili?
This chili pairs well with a side of cornbread, over rice, or with tortilla chips. For a refreshing contrast, serve with a dollop of Greek yogurt (or a vegan alternative) and a squeeze of lime to brighten the flavours.

Nutrition

Per serving

Calories: 235.8kcal

Carbohydrates: 39.5g

Fiber: 13.2g

Sugar: 8.4g

Fat: 4.8g

Saturated Fat: 0.7g

Trans Fat:

Protein: 12.2g

Nutrition Facts

One-Pot Two-Bean Vegetable Chili

Serving Size

1.5 Cups

Amount per Serving

Calories

235.8

% Daily Value*

Fat

4.8

Saturated Fat

0.7

Sodium

501.2

Potassium

913.3

Carbohydrates

39.5

Fiber

13.2

Sugar

8.4

Protein

12.2

Vitamin C

52.9

Vitamin D

0.05

µg

Calcium

98.9

Iron

4.2

Magnesium

92.7

Zinc

1.7

* Percent Daily Values are based on a 2000 calorie diet.

One-Pot Two-Bean Vegetable Chili

Why Diabetes Friendly?

Ingredients

Optional garnish

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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