Vegetarian Black Bean Chili By America's Test Kitchen from www.zavoramerica.com
Introduction
If you're looking for a hearty and healthy meal, you can't go wrong with vegetable chilli. This dish is packed with protein, fiber, vitamins, and minerals, and it's easy to customize to your tastes and dietary needs. Whether you're a vegetarian, vegan, or just looking to eat more plant-based meals, this vegetable chilli recipe is sure to satisfy.
Ingredients
To make this vegetable chilli recipe, you'll need the following ingredients: - 2 tablespoons of olive oil - 1 onion, diced - 2 bell peppers, diced - 2 cloves of garlic, minced - 1 tablespoon of chilli powder - 1 teaspoon of cumin - 1 teaspoon of smoked paprika - 1/2 teaspoon of salt - 1/4 teaspoon of black pepper - 2 cans of diced tomatoes - 1 can of black beans, drained and rinsed - 1 can of kidney beans, drained and rinsed - 1 can of corn, drained - 1 cup of vegetable broth - Optional toppings: shredded cheese, sour cream, chopped cilantro
Instructions
To make this vegetable chilli recipe, follow these steps: 1. Heat the olive oil in a large pot over medium heat. 2. Add the diced onion and bell peppers and cook for 5-7 minutes, or until they start to soften. 3. Add the minced garlic, chilli powder, cumin, smoked paprika, salt, and black pepper to the pot and stir to combine. 4. Cook the spices for 1-2 minutes, or until they become fragrant. 5. Add the cans of diced tomatoes, black beans, kidney beans, corn, and vegetable broth to the pot and stir to combine. 6. Bring the chilli to a boil, then reduce the heat to low and let it simmer for 20-30 minutes, or until the vegetables are tender and the flavours have melded together. 7. Serve the chilli hot, topped with shredded cheese, sour cream, and chopped cilantro if desired.
Nutrition
This vegetable chilli recipe makes about 6 servings, and each serving contains the following approximate nutritional information: - Calories: 250 - Fat: 7g - Carbohydrates: 37g - Fiber: 9g - Protein: 10g This vegetable chilli recipe is a great source of protein, fiber, and vitamins, and it's low in fat and calories. It's also a good option for people with dietary restrictions, as it's vegan, gluten-free, and dairy-free (if you omit the cheese and sour cream toppings).
Customizations
One of the great things about vegetable chilli is that it's easy to customize to your tastes and dietary needs. Here are a few ideas for how you can make this recipe your own: - Swap out the canned beans for cooked dried beans, such as pinto or navy beans. - Add more vegetables to the chilli, such as zucchini, mushrooms, or sweet potatoes. - Use different spices or spice blends to change up the flavour of the chilli. For example, you could try using curry powder, garam masala, or harissa paste. - Top the chilli with different garnishes, such as avocado, salsa, or hot sauce.
Conclusion
Vegetable chilli is a delicious and nutritious meal that's easy to make and customize. Whether you're a seasoned cook or a beginner in the kitchen, this recipe is sure to become a staple in your repertoire. So grab your ingredients, fire up the stove, and get ready to enjoy a warm and satisfying bowl of vegetable chilli.
