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!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced yellow onion, bell peppers, carrot, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables soften.

Step 3

Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.

Step 4

Stir in the chili powder, ground cumin, smoked paprika, dried oregano, and cayenne pepper (if using). Cook for 1 minute to toast the spices.

Step 5

Add the canned diced tomatoes, tomato paste, and vegetable broth to the pot. Stir well to combine.

Step 6

Bring the mixture to a simmer, then add the black beans, kidney beans, and pinto beans. Stir to ensure everything is evenly mixed.

Step 7

Partially cover the pot with a lid and allow the chili to simmer gently for 25-30 minutes, stirring occasionally.

Step 8

Taste the chili and adjust the seasoning with a small amount of salt, if needed.

Step 9

Serve hot, garnished with fresh cilantro if desired.

Nutrition Facts

Serving size	(3235.6g)

Amount per serving	% Daily Value*
Calories	1659.7

Total Fat 23.2g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3268.9mg	0%
Total Carbohydrate 294.2g	0%
Dietary Fiber 95.0g	0%
Total Sugars 55.6g
Protein 83.0g	0%

Vitamin D 0IU	0%
Calcium 790.0mg	0%
Iron 32.0mg	0%
Potassium 6844.4mg	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: 12.2%

Protein: 19.3%

Carbs: 68.5%