Mediterranean Diet Hearty Chilli Beans

Dive into a bowl of wholesome comfort with this Mediterranean Diet Hearty Chilli Beans recipe, a plant-based twist on a classic that’s brimming with flavor and nutrition. Packed with a triad of protein-rich beans—kidney beans, chickpeas, and cannellini beans—this dish is simmered in a vibrant tomato base infused with Mediterranean staples like olive oil, garlic, cumin, oregano, and a splash of lemon. Zucchini and red bell pepper add a satisfying veggie crunch, while the warming spices create a cozy, aromatic experience. Ready in just an hour and perfect for meal prep, this heart-healthy and nutrient-packed chili is a deliciously simple way to embrace Mediterranean cooking. Serve it garnished with fresh parsley for a flavorful finish!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 3

Add the diced zucchini to the pot, stirring occasionally, and cook for about 3 minutes until it begins to soften.

Step 4

Pour in the canned crushed tomatoes and bring the mixture to a simmer.

Step 5

Add the drained and rinsed kidney beans, chickpeas, and cannellini beans to the pot.

Step 6

Pour in the vegetable broth and mix everything together.

Step 7

Stir in the ground cumin, dried oregano, paprika, salt, and black pepper.

Step 8

Bring the chili to a gentle simmer, cover the pot, and let it cook for 25 minutes, stirring occasionally.

Step 9

Remove the lid and add the lemon juice. Stir well and taste, adjusting seasoning if necessary.

Step 10

Serve the chili hot, garnished with fresh parsley. Enjoy your heart-healthy and flavorful Mediterranean Diet Hearty Chilli Beans!

Nutrition Facts

Serving size	(2806.6g)

Amount per serving	% Daily Value*
Calories	1922.1

Total Fat 45.7g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 4949.0mg	0%
Total Carbohydrate 309.2g	0%
Dietary Fiber 85.9g	0%
Total Sugars 67.3g
Protein 93.1g	0%

Vitamin D 0IU	0%
Calcium 852.1mg	0%
Iron 35.9mg	0%
Potassium 7700.4mg	0%

*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.

Source of Calories

Fat: 20.4%

Protein: 18.4%

Carbs: 61.2%