Recipes
January 31, 2017

Recipe: Easy Four-Bean Vegetarian Chili

by Chili

This vegetarian chili is simple to make, and sure to be a crowd-pleaser on cold winter days.

 

Warm up to a hearty bowl of chili on these cool winter days. With minimal preparation and simple, year-round ingredients, you won’t be able to say ‘no’ to this delicious family favorite.

 

Recipe: Easy Four-Bean Vegetarian Chili
Author: 
Recipe type: Main
Serves: About 15
 
Ingredients
  • 1 15-ounce can low-/reduced-sodium black beans
  • 1 15-ounce can low-/reduced-sodium kidney beans
  • 1 15-ounce can butter beans
  • 1 15-ounce can low-/reduced-sodium great northern beans
  • 1 15-ounce can whole kernel corn
  • 2 large bell peppers, diced
  • 1 medium onion, chopped
  • 1 28-ounce can low-sodium/no-salt-added diced tomatoes
  • 1 6-ounce can tomato paste
  • 1 package reduced- or low-sodium chili seasoning
  • 2 cups water
Instructions
  1. Drain and thoroughly rinse beans and corn under cool water. Place in a large pot.
  2. Add peppers, onion, tomatoes (with juice), tomato paste and chili seasoning.
  3. Pour in water. Stir until well-mixed.
  4. Cover and cook over low heat for approximately 45 minutes, stirring intermittently.
  5. Serve and enjoy!
Notes
Experiment with different combinations of other types of beans such as lima beans, black-eyed peas, cannellini beans, pinto beans, etc.
Lean ground beef (15% fat or less) or ground turkey can also be added for a non-vegetarian option.
For chili mac, cook boxed macaroni noodles until al dente. Serve chili over macaroni noodles for a heartier meal.
Top it off by adding a sprinkle of oyster crackers, low-fat shredded cheese, chopped cilantro, chopped green onion, a dollop of low-fat sour cream and/or a few slices of avocado.
Portion leftovers into individual servings and freeze in airtight containers or freezer bags for up to four to six months.
There is potential to have a lower or higher sodium profile depending on the sodium content of canned beans, tomato products and chili seasoning.
Nutrition Information
Serving size: 1 cup Calories: 152 Fat: 1 gram Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 30 grams Sugar: 6 grams Sodium: 425 milligrams Fiber: 9 grams Protein: 8 grams Cholesterol: 0 milligrams

 

Lindsay MacNab, MS, RD, is a registered dietitian, health nut and deep dish pizza addict from the wonderful windy city of Chicago. A 2015-2016 dietetic intern at Vanderbilt University Medical Center, Lindsay was born and raised in the Chicago suburbs and received both her bachelor’s and master’s degree in Diet & Exercise from Iowa State University.

Dinner, Winter

2 thoughts on “Recipe: Easy Four-Bean Vegetarian Chili”

  1. Palma says:

    Can you make this in a crockpot?

    1. My Southern Health says:

      Hello, Palma, I asked the recipe author and she said it could certainly can be prepared in a slow cooker. Because she has always cooked it on the stove, she wasn’t quite sure on the timing, especially because the majority the ingredients come from a can and are already cooked. But the ‘low’ setting would definitely be appropriate. You might have to experiment with the time so the chili doesn’t become mushy. I hope this helps! – Linda

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