This nutritious chili dish is packed with wholesome ingredients and robust flavors, highlighting a combination of three types of beans, quinoa, and an abundance of robust spices.
During the fall and winter months, one of my preferred methods for maintaining a healthy diet is through soups: at the forefront is this incredibly delicious and healthy chili dish! It boasts a savory, hearty taste despite being meat-free.
I can’t count the number of times I’ve prepared this dish: it’s always a hit! It serves as a straightforward dinner brimming with nutritious elements, including three kinds of protein-rich beans, quinoa, and a wealth of spices.
Why This Chili Is Beneficial
If you browse the web for healthy chili options, you’ll find numerous recipes featuring turkey. However, why not enhance the healthfulness by making it meatless? To me, a nutritious chili is packed with vegetables rather than conventional meat. It’s also filled with beneficial components rich in essential nutrients, avoiding excessive sodium like that found in canned varieties. Here are some of the standout ingredients:
– Beans: pinto, kidney, and black beans
– Quinoa: loaded with plant-derived protein
– Tomatoes, onions, and corn
– Flax seed: Optional, but adds extra protein and omega-3 fatty acids!
This recipe is ideal for a family dinner during the week. When hosting, serve it alongside our popular Best Homemade Cornbread, Cornbread Muffins, Easy Vegan Cornbread, or any of the best side dishes to accompany chili.
The Flavor Enhancements
Infusing flavor into a vegetarian chili can be challenging because, honestly, meat is quite tasty. Therefore, I’ve employed a few secrets to enhance the flavor, making it both delicious and fulfilling. Here are some of our tips for this healthy chili recipe:
– Ketchup: It introduces a touch of sweetness and zest to the chili. We prefer organic ketchup as it typically tastes better and contains no high fructose corn syrup.
– A generous amount of chili powder: A substantial quantity of chili powder contributes significant flavor. Some varieties can be spicier than others, so ensure you choose one that matches your spice preference.
– Cumin, oregano, fresh garlic, and garlic powder: These seasonings complement the chili and add layers of flavor.
Toppings for a Nutritious Chili
Adding toppings to chili is the most enjoyable part, isn’t it? However, if you’re mindful of health, toppings can contribute to extra calories. One suggestion is to use just enough toppings to enhance the taste without overwhelming the chili, avoiding the comment, “Would you like some chili with that sour cream?”
With that in mind, here are my favorite toppings to amp up that chili:
– Roasted and salted pepitas (pumpkin seeds): Not only do they provide warmth, but they also add a pleasant crunch and some plant-based protein.
– Plain Greek yogurt, sour cream, Vegan Sour Cream, or Cashew Cream (for vegan versions)
– Shredded cheese — enjoy in moderation (or skip for vegan chili)
– Finely sliced green onions or chives
– Tortilla strips — these baked strips bring a delightful crunch!
– Hot sauce
What other chili toppings do you enjoy? Do you include saltine crackers (is that a regional custom)? Would you consider using our Pickled Jalapeños for an extra kick?
Storage and Pre-Making Tips
This nutritious chili is perfect for meal prepping. I often prepare it on Sundays and divide it into containers for convenient meals throughout the week.
Keep leftovers in a sealed container in the fridge for 3 to 4 days. For extended storage, freeze portions in freezer-safe containers for as long as 3 months.
To reheat, warm gently on the stovetop over medium heat, adding a splash of water if it seems too thick. The microwave is an option as well!
Dietary Information
Vegetarian, gluten-free, vegan, plant-based, and dairy-free (when using vegan toppings).
3-Bean Nutritious Chili Recipe
This nutritious chili dish is packed with wholesome ingredients and robust flavors, featuring a combination of three types of beans, quinoa, and an abundance of robust spices.
Author: Sonja Overhiser
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Yield: 8 servings
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