Heart-Healthy Hearty Chili with Corn
Warm up with a bowl of our "Heart-Healthy Hearty Chili with Corn," a vibrant, nutrient-packed dish that's as satisfying as it is wholesome. This vegan chili is brimming with colorful vegetables like red and yellow bell peppers, carrots, and sweet corn, paired with protein-rich kidney and black beans, and hearty quinoa for a complete, fiber-filled meal. A robust blend of chili powder, cumin, and oregano creates a rich, smoky flavor, while low-sodium ingredients keep it heart-smart. Ready in just under an hour, this one-pot wonder is perfect for busy weeknights and makes six generous servings. Serve it steaming hot and topped with fresh cilantro for a comforting, crowd-pleasing meal that's equally delicious as leftovers. Whether you're looking for a healthy dinner idea or a satisfying meatless option, this chili is sure to impress!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 medium carrot, diced
- 2 cloves minced garlic
- 28 ounces low-sodium canned diced tomatoes
- 2 cups low-sodium vegetable broth
- 15 ounces cooked kidney beans, drained and rinsed
- 15 ounces cooked black beans, drained and rinsed
- 1 cup whole kernel corn, drained or frozen
- 1 cup quinoa, rinsed
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- 0.25 cup fresh cilantro, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, red and yellow bell peppers, and diced carrot. Sauté for about 5-7 minutes, until the vegetables start to soften.
Stir in the minced garlic, and cook for another 1-2 minutes until fragrant.
Add the canned diced tomatoes and vegetable broth to the pot, and stir well.
Mix in the kidney beans, black beans, corn, and quinoa.
Season the chili with chili powder, cumin, oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, covering the pot. Simmer the chili for 25-30 minutes, or until the quinoa is fully cooked and the flavors have melded together.
Stir occasionally to prevent sticking and ensure even cooking.
Once the chili is done, taste and adjust the seasoning if needed.
Serve hot, garnished with fresh chopped cilantro.
Nutrition Facts
Calories |
1880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.5 g | 34% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2109 mg | 92% | |
| Total Carbohydrate | 333.5 g | 121% | |
| Dietary Fiber | 89.3 g | 319% | |
| Total Sugars | 58.4 g | ||
| Protein | 89.6 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 528 mg | 41% | |
| Iron | 32.8 mg | 182% | |
| Potassium | 6442 mg | 137% | |
*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.
