This vegetarian chili bean recipe by Alison Roberts is a fantastic meat-free alternative that delivers bold flavors and satisfying texture without relying on meat. Made with a variety of beans, rich tomatoes, and a hint of spice, this dish is high in protein, fiber, and essential nutrients, making it a balanced, nutritious meal. The addition of fresh vegetables and herbs, as well as optional toppings and sides, allows for versatility in both flavor and presentation. Perfect for family dinners, casual gatherings, or meal prep, this chili can also be frozen for easy, delicious meals on busy days.

Ingredients and Benefits of Vegetarian Chilli Beans

Before diving into the recipe steps, let’s look at the ingredients and the unique benefits each brings to the dish:

1. Olive Oil (1 tbsp) – Olive oil serves as the cooking fat, providing a heart-healthy option with essential fatty acids and antioxidants. The oil helps to soften and sauté the onions and capsicum, enhancing the flavor base of the chili.
2. Brown Onion (finely chopped) – Onions add a subtle sweetness and depth of flavor when sautéed. They also bring vitamins like B6, which supports metabolism and nerve health, and sulfur compounds that may support immune function.
3. Red Capsicum (deseeded and coarsely chopped) – This vibrant pepper adds sweetness, color, and a good dose of vitamin C, essential for immune support, collagen production, and antioxidant activity.
4. Refried Beans (435g can) – Refried beans provide a creamy texture and protein boost. Made from cooked, mashed beans, they are high in fiber and serve as an excellent source of plant-based protein.
5. Mexican Chilli Beans (420g can) – Mexican chili beans, typically seasoned pinto or kidney beans, infuse the dish with a hint of heat and southwestern flavor. They add more fiber and protein, making the chili hearty and filling.
6. Red Kidney Beans (420g can, rinsed and drained) – Kidney beans are a fantastic source of plant protein, fiber, and complex carbohydrates. They add a contrasting texture to the creamier refried beans and help thicken the chili.
7. Diced Italian Tomatoes (400g can) – These canned tomatoes add acidity and balance the flavors, while lycopene, an antioxidant, supports heart and skin health. They create the chili’s rich base when combined with beans and vegetables.
8. Light Sour Cream (90g or 1/3 cup) – Sour cream adds a creamy, tangy contrast to the spices in the chili, balancing the heat and enhancing the richness of the dish.
9. Fresh Coriander (1 bunch, leaves picked) – Coriander, or cilantro, adds a fresh, bright finish to the chili, complementing the flavors of the beans and tomatoes. It also offers nutrients like vitamin K and antioxidants.
10. Mixed Salad Leaves (to serve) – Mixed greens like spinach, arugula, and lettuce are optional but can add freshness, fiber, and additional nutrients when served alongside the chili.
11. Flour Tortillas (optional, to serve) – Soft flour tortillas are a fun and delicious way to enjoy the chili. They’re great for scooping up the bean mixture, and their mild flavor complements the spicy, savory chili.

Vegetarian Chilli Beans Cooking Method

This recipe follows a straightforward process, making it accessible for both novice and seasoned cooks. Here’s a step-by-step breakdown with added tips to maximize flavor and achieve the perfect consistency:

Step 1: Sauté the Vegetables

• Heat the oil in a large non-stick frying pan over medium heat. Once the oil is warmed, add the chopped onion and capsicum.
• Cook for about 3 minutes, stirring occasionally, until the onion becomes soft and translucent, and the capsicum starts to soften.
• Tip: For deeper flavor, sauté the onions for an additional minute or two until they begin to caramelize slightly. This will add sweetness and richness to the chili.

Step 2: Combine Beans and Tomatoes

• Add the refried beans, Mexican chili beans, red kidney beans, and diced tomatoes to the pan. Stir well to ensure everything is evenly combined.
• Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to medium and let the chili simmer for about 5 minutes.
• Tip: Simmering allows the flavors to meld and develop. If you have extra time, let the chili simmer for an additional 10-15 minutes for a richer taste and thicker consistency.

Step 3: Serve and Garnish

• Divide the chili among serving bowls, and top each bowl with a spoonful of light sour cream and fresh coriander leaves.
• Serve with a side of mixed salad leaves for added freshness and crunch. If desired, include warm flour tortillas on the side to dip or scoop the chili.
• Tip: For an added layer of flavor, warm the tortillas in a dry skillet or directly over the flame on a gas stove for a few seconds on each side until slightly charred.

Recipe Notes of Vegetarian Chilli Beans

• Freezer-Friendly: This chili is perfect for meal prep. At the end of Step 2, allow the mixture to cool completely. Transfer to an airtight container, label, and date it before placing it in the freezer. It can be stored for up to three months. To serve, thaw the chili overnight in the fridge, reheat, and follow with Step 3 for garnishing.
• Serving Suggestions: While the chili is satisfying on its own, consider pairing it with whole grain rice or a side of quinoa for a balanced, protein-packed meal. Another delicious topping option is grated cheese for a melty, rich addition.
• Spice Level: Adjust the spice level by choosing mild or spicy Mexican chili beans, or by adding fresh chilies or hot sauce to the dish if you prefer extra heat.

Nutritional Information (Per Serving)

This vegetarian chili offers a great balance of macronutrients, and it’s lower in fat than traditional chili. Here’s the nutritional breakdown:

• Energy: 1646 kJ (393 calories)
• Protein: 18.0g – The variety of beans provides a solid protein source, ideal for vegetarians or those seeking a meatless meal.
• Total Fat: 11.2g, of which Saturated Fat: 2.9g – Using light sour cream helps keep the saturated fat content low.
• Carbohydrates: 56.2g, with Sugars: 9.2g – The dish is rich in complex carbohydrates from the beans and tomatoes.
• Sodium: 1.2g – Canned beans and tomatoes add a fair amount of sodium, so consider using reduced-sodium options if needed.

Health Benefits of Vegetarian Chili

1. High in Plant-Based Protein: This chili packs nearly 18 grams of protein per serving, mostly from beans. Beans are not only high in protein but also provide essential amino acids for muscle maintenance and growth.
2. Fiber-Rich: Beans are an excellent source of dietary fiber, which aids in digestion, stabilizes blood sugar, and promotes a feeling of fullness.
3. Antioxidants and Vitamins: Ingredients like tomatoes, capsicum, and coriander are rich in antioxidants (like lycopene and vitamin C), which help combat oxidative stress and support immunity.
4. Heart-Healthy Fats: Olive oil and light sour cream contribute beneficial fats that can support heart health without being excessive in saturated fat.

Final Thoughts

This vegetarian chili bean recipe is an excellent choice for a nutritious, protein-packed meal that doesn’t sacrifice flavor or texture. Whether you’re vegetarian or just looking for a tasty, meatless meal, this chili is easy to make, versatile, and perfect for freezing and reheating. The recipe allows for customization with various toppings and sides, making it ideal for family dinners or solo meals throughout the week. Enjoy the bold flavors and health benefits in every bite!

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