Heart-Healthy Hearty Bean and Corn Chili
Warm up with a bowl of our Heart-Healthy Hearty Bean and Corn Chili, a wholesome vegetarian dish packed with vibrant vegetables, plant-based protein, and bold flavors. This easy-to-make recipe combines fiber-rich kidney and black beans with sweet pops of corn and a medley of sautéed vegetables like bell peppers, carrots, and onions. Seasoned with chili powder, cumin, and oregano, and simmered in a savory tomato broth, this chili is as nourishing as it is satisfying. Garnished with creamy avocado, fresh cilantro, and a squeeze of lime, it’s the perfect comfort food for a cozy night in. Ready in just an hour and ideal for meal prep, this heart-healthy recipe is both nutritious and delicious.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 medium red bell pepper, chopped
- 1 medium green bell pepper, chopped
- 2 small carrots, diced
- 3 large garlic cloves, minced
- 2 tablespoons tomato paste
- 28 ounces canned diced tomatoes
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 1 cup frozen corn kernels
- 2 cups vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
- 1 medium avocado, diced
- 1 medium lime, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, red and green bell peppers, and carrots to the pot. Sauté for about 5 minutes, until the vegetables are softened.
Stir in the minced garlic and sauté for an additional 1 minute until fragrant.
Add the tomato paste to the pot and stir to coat the vegetables. Cook for 2 minutes to enhance the flavor of the tomato paste.
Pour in the canned diced tomatoes, kidney beans, black beans, frozen corn, and vegetable broth. Stir to combine.
Sprinkle the chili powder, ground cumin, dried oregano, salt, and black pepper over the mixture. Stir well to incorporate the spices.
Bring the chili to a gentle simmer and reduce the heat to low. Cover the pot and let it cook for about 30 minutes, stirring occasionally.
Taste the chili and adjust the seasoning with more salt and pepper if needed.
Once the chili is done, remove it from the heat. Stir in the chopped cilantro.
Serve the chili hot, garnished with diced avocado and a lime wedge on the side for squeezing over the top.
Nutrition Facts
Calories |
2106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 5023 mg | 218% | |
| Total Carbohydrate | 308.3 g | 112% | |
| Dietary Fiber | 102.2 g | 365% | |
| Total Sugars | 71.0 g | ||
| Protein | 81.6 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 810 mg | 62% | |
| Iron | 31.0 mg | 172% | |
| Potassium | 7673 mg | 163% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
