Bean and pepper chili
Looking for a nutritious and hearty meal? Then our delicious bean pepper chili recipe is just right for you! Packed with flavor, this healthy vegetarian one pot meal is perfect for any occasion. Best of all, you can customize it to your liking by choosing from a variety of pantry legumes. Whether you prefer black beans, kidney beans, or chickpeas, this dish is sure to satisfy your cravings. So why wait? Get cooking and enjoy a warm bowl of this delicious bean pepper chili today!
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 350g peppers, deseeded and sliced
- 1 tbsp ground cumin
- 1 tbsp chili powder
- 1 tbsp sweet smoked paprika
- 400g can of kidney beans in chili sauce
- 400g canned mixed beans, drained
- 400 g canned chopped tomatoes
- Rice, for serving (optional)
Preparation steps
- Heat the oil in a large pan.
- Add onions and peppers and cook until softened, 8 minutes.
- Add the spices and cook for 1 minute.
- Add beans and tomatoes.
- Bring to a boil and simmer for 15 minutes until the chilies have thickened.
- Season and serve with rice if desired.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 246 | 5g | 1g | 29g | 14g | 15g | 13g | 0.7g |
Equipment and tools
To make this bean pepper chili you will need the following equipment and tools:
- A large skillet or skillet
- A sharp knife
- A cutting board
- A can opener
- A wooden spoon or spatula
Allergen information
This bean pepper chili recipe may contain the following allergens:
- Not known
Please note that while the recipe itself does not contain any common allergens, it is always important to double-check the ingredient labels for potential allergens.
Storage and leftovers
If you have leftovers or need to store the bean pepper chili, here are some tips:
- Allow the chiles to cool completely before transferring them to an airtight container.
- Store in the refrigerator for up to 3 days.
To reheat, simply heat desired portion in a skillet or microwave until warmed through.
If you have a large amount of chili leftover, you can also freeze it for later use. Allow the chilies to cool completely, then place them in airtight containers or freezer bags. Mark with the date and freeze for up to 3 months.
When ready to use, let the chiles thaw in the refrigerator overnight and reheat as needed.
Health Benefits of Bean and Pepper Chili
Bean pepper chili is not only a delicious and flavorful dish but also offers several health benefits. Packed with a variety of nutritious ingredients, this recipe offers a balanced combination of proteins, fiber, vitamins and minerals that can contribute to your overall well-being. Let’s take a closer look at the health benefits of this delicious bean pepper chili.
1. Rich in fiber
Using kidney beans, mixed beans and chopped tomatoes in this recipe adds a significant amount of fiber to the dish. Fiber is essential for maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation and helps absorb nutrients. A high-fiber diet can also help control weight, lower cholesterol, and regulate blood sugar levels.
2. Excellent source of plant-based proteins
The kidney beans and bean mixtures in this chili are rich in plant proteins. Proteins are the building blocks of our body and are essential for tissue growth, repair and maintenance. Including plant-based proteins in your diet can provide numerous benefits, such as: B. reducing the risk of heart disease, promoting muscle strength and supporting healthy weight control.
3. Abundance of vitamins and minerals
This bean pepper chili recipe contains a variety of vegetables, including onions and peppers, which are excellent sources of important vitamins and minerals. Peppers, for example, are rich in vitamin C, which acts as an antioxidant and supports immune function. Onions provide important nutrients such as vitamin B6 and folic acid, contributing to overall health and well-being.
4. Anti-inflammatory properties
The spices used in this recipe, such as ground cumin, chili powder, and sweet smoked paprika, contain natural compounds with anti-inflammatory properties. These spices can help reduce inflammation in the body, which is often associated with chronic diseases such as arthritis, heart disease, and certain types of cancer.
5. Weight management
Bean and pepper chili is a filling and flavorful dish that can help with weight management. The high fiber and protein content promotes satiety and ensures that you feel full for longer. This can prevent overeating and unnecessary snacking and ultimately support your weight loss or maintenance goals.
Enjoying a bowl of bean and pepper chili will not only satisfy your taste buds but also provide a plethora of health benefits. Including this nutritious dish in your diet can contribute to a healthier lifestyle and support your overall well-being. So why not try this recipe and experience the benefits of bean pepper chili?
