Mediterranean Diet Hearty Chilli Beans
Warm up your kitchen with this Mediterranean Diet Hearty Chilli Beans recipe—a vibrant, plant-based twist on traditional chili that's as nourishing as it is flavorful. Packed with protein-rich kidney beans, chickpeas, and cannellini beans, this heart-healthy dish is simmered to perfection with bold spices like cumin, paprika, and oregano. Fresh vegetables, including zucchini, red bell pepper, and onion, add layers of texture and nutrition, while canned crushed tomatoes and a splash of lemon juice give it a tangy, aromatic finish. Perfect for busy weeknights or meal prepping, this Mediterranean-inspired chili delivers bold flavor in just one pot and is ready in under an hour. Serve it piping hot, adorned with chopped parsley, for a wholesome, satisfying meal that’s rich in fiber, antioxidants, and Mediterranean charm.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 medium red bell pepper, diced
- 3 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 28 ounces canned crushed tomatoes
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned chickpeas, drained and rinsed
- 15 ounces canned cannellini beans, drained and rinsed
- 1 cup vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 0.5 lemon lemon, juiced
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and red bell pepper to the pot. Sauté for about 5 minutes until the onion is translucent and the pepper is softened.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced zucchini to the pot, stirring occasionally, and cook for about 3 minutes until it begins to soften.
Pour in the canned crushed tomatoes and bring the mixture to a simmer.
Add the drained and rinsed kidney beans, chickpeas, and cannellini beans to the pot.
Pour in the vegetable broth and mix everything together.
Stir in the ground cumin, dried oregano, paprika, salt, and black pepper.
Bring the chili to a gentle simmer, cover the pot, and let it cook for 25 minutes, stirring occasionally.
Remove the lid and add the lemon juice. Stir well and taste, adjusting seasoning if necessary.
Serve the chili hot, garnished with fresh parsley. Enjoy your heart-healthy and flavorful Mediterranean Diet Hearty Chilli Beans!
Nutrition Facts
Calories |
1922 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.7 g | 59% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4949 mg | 215% | |
| Total Carbohydrate | 309.2 g | 112% | |
| Dietary Fiber | 85.9 g | 307% | |
| Total Sugars | 67.3 g | ||
| Protein | 93.1 g | 186% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 852 mg | 66% | |
| Iron | 35.9 mg | 199% | |
| Potassium | 7700 mg | 164% | |
*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.
