Vegetarian Chili Fat Smash Diet Phase 1
Satisfy your cravings for comfort food while sticking to your healthy eating goals with this flavorful Vegetarian Chili, tailored for Phase 1 of the Fat Smash Diet. Packed with vibrant veggies like bell peppers, onion, carrot, and celery, this chili is a nutrient-dense, high-fiber delight thanks to a trio of protein-rich beans: black, kidney, and pinto. Seasoned with a smoky, aromatic blend of chili powder, cumin, paprika, and optional cayenne for a hint of heat, this one-pot dish simmers to perfection in just under an hour. Perfect for meal prep or a hearty dinner, this vegetarian chili is low in fat and sodium, making it a guilt-free, satisfying choice. Serve hot and garnish with fresh cilantro for a burst of herbaceous flavor!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large yellow onion, diced
- 2 medium bell peppers, diced (use a mix of colors)
- 1 medium carrot, peeled and diced
- 1 medium celery stalk, diced
- 3 cloves garlic cloves, minced
- 28 ounces canned diced tomatoes (no salt added)
- 2 tablespoons tomato paste
- 2 cups low-sodium vegetable broth
- 15 ounces canned black beans, rinsed and drained
- 15 ounces canned kidney beans, rinsed and drained
- 15 ounces canned pinto beans, rinsed and drained
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper (optional, for heat)
- 0.25 teaspoon salt (optional)
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced yellow onion, bell peppers, carrot, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables soften.
Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
Stir in the chili powder, ground cumin, smoked paprika, dried oregano, and cayenne pepper (if using). Cook for 1 minute to toast the spices.
Add the canned diced tomatoes, tomato paste, and vegetable broth to the pot. Stir well to combine.
Bring the mixture to a simmer, then add the black beans, kidney beans, and pinto beans. Stir to ensure everything is evenly mixed.
Partially cover the pot with a lid and allow the chili to simmer gently for 25-30 minutes, stirring occasionally.
Taste the chili and adjust the seasoning with a small amount of salt, if needed.
Serve hot, garnished with fresh cilantro if desired.
Nutrition Facts
Calories |
313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.3 g | 6% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 530 mg | 23% | |
| Total Carbohydrate | 55.1 g | 20% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 10.8 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1182 mg | 25% | |
*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.
