Introduction
There’s something incredibly comforting about a warm bowl of chili, especially when it’s packed with vibrant vegetables and plant-based goodness. Vegetarian chili is a fantastic option for anyone looking to enjoy a hearty, filling meal without meat. Whether you’re a long-time vegetarian or just experimenting with more plant-based meals, this recipe will quickly become a favorite in your kitchen.
What makes this chili so special is the perfect balance of textures and flavors. You have the creaminess of beans, the crunch of vegetables, and the richness of spices all coming together in one pot. Not only is this vegetarian chili delicious, but it’s also packed with nutrients that make it a healthy choice. Full of fiber, vitamins, and protein, this dish is satisfying and filling, making it the perfect meal for lunch, dinner, or even meal prep.
Let’s explore how to make this simple yet flavorful dish. With just a few easy-to-find ingredients, you’ll have a comforting bowl of chili ready in no time. And the best part? You can easily adjust the recipe to suit your preferences, whether you like it spicy, smoky, or extra hearty.
Ingredients Needed
To make this healthy vegetarian chili, you’ll need a few basic ingredients that combine to create a rich, satisfying dish. These ingredients are not only delicious but also packed with essential nutrients. Here’s a quick breakdown of everything you’ll need:
To sauté the vegetables and add a bit of richness.
Chopped onion brings out sweetness and depth of flavor.
Minced garlic adds an aromatic and savory punch.
Use any color you like. The bell pepper adds both sweetness and crunch.
These vegetables provide a subtle earthy flavor and texture.
Zucchini adds lightness and balances the other flavors.
These form the base of the chili and give it that rich, slightly tangy tomato flavor.
A small amount thickens the chili and intensifies the flavor.
Black beans and kidney beans offer fiber and protein to make this dish hearty and satisfying.
Sweet corn adds a pop of color and a touch of sweetness.
Chili powder, cumin, and smoked paprika are essential for that classic chili flavor.
This is what gives your chili the perfect consistency and adds even more flavor.
Optional, but they make an excellent garnish and brighten up the dish.
These ingredients create a chili that’s full of flavor, color, and texture. Now let’s take a closer look at the calories and nutritional information to make sure you’re getting a healthy, satisfying meal.
Ingredients Table with Calorie Count
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Olive oil | 1 tbsp | 120 |
| Onion, chopped | 1 medium | 45 |
| Garlic cloves, minced | 3 | 15 |
| Bell pepper (any color), chopped | 1 large | 40 |
| Carrot, diced | 1 medium | 25 |
| Celery, diced | 2 stalks | 20 |
| Zucchini, chopped | 1 medium | 30 |
| Diced tomatoes (canned) | 1 can (14.5 oz) | 90 |
| Tomato paste | 2 tbsp | 30 |
| Black beans (canned), drained | 1 can (15 oz) | 210 |
| Kidney beans (canned), drained | 1 can (15 oz) | 215 |
| Corn kernels (fresh or frozen) | 1 cup | 130 |
| Chili powder | 2 tbsp | 40 |
| Ground cumin | 1 tsp | 8 |
| Smoked paprika | 1 tsp | 6 |
| Salt and black pepper | To taste | – |
| Vegetable broth | 2 cups | 30 |
| Fresh cilantro (optional) | For garnish | 0 |
| Lime wedges (optional) | For serving | 5 |
Estimated total per serving (1 cup): ~220-250 calories (based on 6 servings)
Step-by-Step Cooking Instructions
Making this vegetarian chili is simple, and the process is broken down into a few easy steps. Follow these instructions, and you’ll have a flavorful chili ready to enjoy in less than an hour.
Start by heating olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion, garlic, bell pepper, carrot, and celery. Sauté for about 5-7 minutes until the vegetables begin to soften and release their flavors.
Stir in the zucchini and cook for an additional 2-3 minutes. Zucchini cooks quickly and will absorb the flavors from the other vegetables.
Now, add the canned diced tomatoes (with their juices) and tomato paste. Stir everything to combine, then sprinkle in the chili powder, cumin, smoked paprika, salt, and black pepper. Stir well to ensure the spices coat the vegetables and tomatoes evenly.
Next, add the drained black beans, kidney beans, and corn kernels to the pot. Pour in the vegetable broth and stir everything together. The liquid helps the chili cook and meld together.
Bring the mixture to a boil, then reduce the heat and let the chili simmer uncovered for 25-30 minutes. Stir occasionally. As it simmers, the chili will thicken, and the flavors will intensify. If you prefer a thicker chili, you can mash some of the beans with the back of a spoon.
Once the chili is cooked, taste it and adjust the seasoning as needed. If you like it spicier, feel free to add a bit of cayenne pepper or hot sauce. If it needs more salt, go ahead and add a pinch.
Ladle the chili into bowls and garnish with fresh cilantro and a squeeze of lime juice if desired. Serve hot and enjoy the comforting, rich flavors of your homemade vegetarian chili.
Tips for Customizing the Recipe
This vegetarian chili recipe is incredibly versatile, so feel free to get creative and make it your own. Here are a few ideas for customization:
If you want to boost the protein content even further, consider adding tofu, tempeh, or a cup of cooked quinoa to the chili.
If you love spice, try adding chopped jalapeños, chili flakes, or a dash of hot sauce to the mix.
While this recipe uses zucchini, carrots, and bell peppers, you can swap them with seasonal vegetables like sweet potatoes, butternut squash, or spinach for added nutrition and variety.
For a smoky twist, try adding chipotle peppers in adobo sauce or a dash of liquid smoke.
For a creamier chili, stir in a dollop of Greek yogurt or cashew cream right before serving.
Nutritional Information
If you’re curious about the nutritional breakdown of this healthy vegetarian chili, here’s what you can expect from a single serving:
| Nutrient | Approximate Amount |
|---|---|
| Calories | 220–250 kcal |
| Protein | 10–12 g |
| Carbohydrates | 30–35 g |
| Fiber | 10–12 g |
| Fat | 5–7 g |
| Saturated Fat | <1 g |
| Sodium | 400–600 mg (varies by broth/beans) |
| Sugar | 5–7 g |
This dish is an excellent source of fiber, protein, and vitamins, making it an ideal choice for a balanced, nutritious meal.
Serving Suggestions
Vegetarian chili is so versatile and can be paired with a wide range of sides. Here are a few suggestions to make your meal even more delicious:
For a filling meal, serve the chili over brown rice, quinoa, or even cauliflower rice for a low-carb option.
Add a dollop of Greek yogurt, shredded cheese, or avocado slices to enhance the texture and flavor.
Pair with warm cornbread or a slice of crusty whole-grain bread to soak up all that delicious chili.
This chili is perfect for meal prepping. Store it in airtight containers in the fridge for up to 5 days or freeze it for up to 3 months.
Conclusion
This healthy vegetarian chili recipe is easy to make, packed with flavor, and full of nutrients. Whether you’re cooking for yourself or feeding a crowd, this dish will be a hit. It’s a warm, comforting meal that you can enjoy year-round. With a variety of vegetables and spices, each bite is filled with richness and depth, making it the perfect go-to for a quick, nutritious meal.
With the tips for customization, you can make this chili your own, adjusting it to suit your tastes and dietary preferences. So grab your ingredients, get cooking, and enjoy a bowl of this wholesome vegetarian chili today!