This healthy chili recipe is full of good-for-you ingredients and big flavor, featuring a trio of beans, quinoa, and lots of hearty spices.
One of my favorite ways to eat healthy in fall and winter is soups: and at the top of the list is this insanely-tasty healthy chili recipe! It’s got a savory, hearty flavor even though it’s meatless.
I can’t tell you how many times I’ve made this recipe: everyone always loves it! It’s a simple dinner full of good-for-you ingredients, like a trio of protein-packed beans, quinoa, and loads of spices.
Why This Is a Healthy Chili
If you search the internet for healthy chili recipes, you come up with a lot of turkey chilis. But what about making it even healthier by going meatless? To me, a healthy chili is loaded with vegetables instead of the traditional meat. It’s also full of good-for-you ingredients that are full of valuable nutrients, and not loads of added sodium like canned chili. Here are some of the heavy hitting ingredients:
- Beans: pinto, kidney, and black beans
- Quinoa: packed with plant-based protein
- Tomatoes, onions, and corn
- Flax seed: Optional, but it adds protein and omega 3’s!
This recipe works as a family dinner recipe for a weeknight. When entertaining, pair it with our smash hit Best Homemade Cornbread, Cornbread Muffins, Easy Vegan Cornbread or any of these best sides to go with chili.
The Flavor Secrets
It can be difficult to load flavor into a vegetarian chili because, well, meat tastes really good. So I’ve had to use a few secrets to making the flavor delicious and satisfying. Here are a few of our tricks to this healthy chili recipe:
- Ketchup: Ketchup brings in a little sweetness and tang to this chili. We like to use organic ketchup because it usually tastes better and is free from high fructose corn syrup.
- A hefty dose of chili powder: Using quite a bit of chili powder helps to bring big flavor. Some chili powders can be spicier than others, so make sure you’re using a brand that fits your spice tolerance.
- Cumin, oregano, fresh garlic, and garlic powder: These spices round out the chili and bring a depth of flavor.
Toppings for a Healthy Chili
Loading up chili is the best part, right? But if you’re thinking about healthy chili, the toppings can be a place where calories can add up. One tip we’d say is to add just enough toppings to add flavor, but not so much that someone might say, “Want some chili with that sour cream?”
With that in mind, here are my favorite toppings to load up that chili:
- Roasted and salted pepitas (pumpkin seeds): Not only are they cozy, they add a nice crunch and a bit of plant-based protein
- Plain Greek yogurt, sour cream, Vegan Sour Cream or Cashew Cream (for vegan chili)
- Shredded cheese — just enjoy it in moderation (or omit for vegan chili)
- Thinly sliced green onions or chives
- Tortilla strips — these baked tortilla strips add a crunch!
- Hot sauce
What other chili toppings do you like? Do you do saltine crackers (is that a regional thing)? Would you try our Pickled Jalapeños for a spicy kick?
Pairings for a Complete Meal
This chili pairs well with cornbread or cornbread muffins. To keep it extra healthy, I love to pair it with a green salad like my butter lettuce salad, kale salad, or chopped salad.
For more ideas, check out my favorite sides to serve with chili.
Storage and Make-Ahead Tips
This healthy chili is great for meal prep. I often make it on Sunday and portion it into containers for quick lunches throughout the week.
Store leftovers in an airtight container in the refrigerator for 3 to 4 days. For longer storage, you can freeze portions in freezer-safe containers for up to 3 months.
To reheat, warm gently on the stovetop over medium heat, adding a splash of water if it’s too thick. The microwave works too!
Dietary Notes
Vegetarian, gluten-free, vegan, plant-based, and dairy-free (with vegan toppings).
3-Bean Healthy Chili Recipe
Pin RecipeThis healthy chili recipe is full of good-for-you ingredients and big flavor, featuring a trio of beans, quinoa, and lots of hearty spices.
- Prep Time: 5 minutes
- Cook Time: 35 minutes
- Total Time: 40 minutes
- Yield: 8 1x
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
Ingredients
- ¾ cup dry quinoa
- 2 small or 1 medium yellow onion
- 3 cloves garlic
- 2 tablespoons olive oil
- ½ cup organic ketchup
- ¼ cup chili powder*
- 2 tablespoons dried oregano
- 1 tablespoon garlic powder
- 1 teaspoon cumin
- 1 cup water
- 3 15-ounce cans beans (1 can each black, pinto and kidney), drained
- 2 28-ounce cans diced tomatoes
- 1 cup frozen corn
- 1 tablespoon yellow mustard
- 1 tablespoon Worcestershire sauce, vegan if desired
- 2 tablespoons ground flax seed (optional)
- 1 ½ teaspoons kosher salt
- Optional: 1 tablespoon adobo sauce (from a can of chipotle chilis)**
- To garnish: Sour cream or Greek yogurt (or Vegan Sour Cream or Cashew Cream for vegan), Mexican blend shredded cheese, and pepitas
Instructions
- Cook the quinoa: Place the quinoa in a saucepan with 1 ½ cups water. Bring to a boil, then reduce the heat to very low. Cover the pot, and simmer where the water is just bubbling for about 15 to 20 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit covered to steam for 5 minutes.
- Dice the onions. Mince the garlic.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onions and saute for 5 to 7 minutes, until tender. Add the garlic and cook for 2 minutes until lightly browned. Add the ketchup and spices and cook for 1 minute until fragrant.
- Add all other ingredients, and throw in the quinoa whenever it is cooked. Simmer for 25 minutes. Serve immediately with toppings. Store leftovers refrigerated for up to 3 days, or frozen for 3 months.
Notes
*Make sure to use a chili powder blend that is mild; most brands marked simply “chili powder” aren’t too spicy. Do not use a hot chili powder like chipotle powder.
**Totally optional, but stirring in adobo sauce adds another level of complexity. Chipotles in adobo sauce are available in a small can; the chilis are packed with adobo sauce, a purée of tomato, vinegar, garlic, and some other spices. You’ll just add the sauce.
from A Couple Cooks https://ift.tt/FViTNYQ
Comments
Post a Comment