Mediterranean Diet Homemade Chili
Dive into the vibrant flavors of this Mediterranean Diet Homemade Chili, a wholesome spin on the classic comfort food. Packed with nutrient-rich vegetables like zucchini, red bell pepper, and carrot, along with protein-packed chickpeas and kidney beans, this recipe aligns perfectly with the heart-healthy Mediterranean lifestyle. Aromatic spices like cumin, paprika, and oregano infuse the chili with deep, warming flavors, while a simmer of crushed tomatoes and vegetable broth creates a velvety, satisfying base. Ready in just under an hour, this 100% plant-based, gluten-free dish is ideal for weeknight dinners or meal prep. Garnish with fresh parsley and serve alongside hearty whole-grain bread or a crisp salad for a complete, nutritious meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 carrot, peeled and diced
- 28 ounces canned crushed tomatoes
- 2 cups cooked chickpeas
- 1 cup cooked kidney beans
- 2 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 1 bay leaf
- 2 tablespoons fresh parsley, chopped, for garnish
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced red bell pepper, zucchini, and carrot. Sauté for 5-7 minutes until the vegetable starts to soften.
Stir in the crushed tomatoes, cooked chickpeas, cooked kidney beans, and vegetable broth.
Add the ground cumin, paprika, oregano, salt, black pepper, and bay leaf to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for about 30 minutes until the chili thickens to your desired consistency.
Remove the bay leaf before serving.
Ladle the chili into bowls and garnish with fresh chopped parsley.
Serve warm with your choice of whole-grain bread or a side salad for a complete Mediterranean meal.
Nutrition Facts
Calories |
1756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4604 mg | 200% | |
| Total Carbohydrate | 276.0 g | 100% | |
| Dietary Fiber | 74.3 g | 265% | |
| Total Sugars | 80.2 g | ||
| Protein | 78.9 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 725 mg | 56% | |
| Iron | 32.3 mg | 179% | |
| Potassium | 6871 mg | 146% | |
*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.
