Vegetarian Four-Bean Chili(Low-Calorie, Low-Fat, Low-Cholesterol)
A hearty and flavorful vegetarian chili featuring a medley of beans and fresh vegetables, seasoned with chili powder, cumin, and oregano. Perfect for a wholesome, low-calorie meal that satisfies craving for warmth and spice, suitable for vegetarians and those seeking a nutritious, plant-based dish.
Ingredients
- 1 Tbsp. vegetable oil ⓘ
- 2 large onions, chopped ⓘ
- 1 medium sweet green pepper, cored, seeded, and chopped ⓘ
- 3 cloves garlic, finely chopped ⓘ
- 2 medium carrots, pared and cut in 1/2-inch dice ⓘ
- 1 small zucchini, halved lengthwise and thickly sliced crosswise ⓘ
- 1 small summer squash, halved lengthwise and thickly sliced crosswise ⓘ
- 2 Tbsp. chili powder ⓘ
- 1/2 tsp. leaf oregano, crumbled ⓘ
- 1 tsp. ground cumin ⓘ
- 2 cans (28 oz. each) tomatoes in puree
- 1 can (12 oz.) beer
- 1 tsp. salt ⓘ
- 1 can (1 lb.) black beans, drained and rinsed ⓘ
- 1 can (1 lb.) black-eyed peas, drained and rinsed ⓘ
- 1 can (1 lb.) kidney beans, drained and rinsed ⓘ
- 1 can (1 lb.) chickpeas, drained and rinsed ⓘ
Instructions
- Heat vegetable oil in a large pot over medium heat.
- Add chopped onions, green pepper, and garlic; sauté for 4 minutes until the onion is softened.
- Add carrots, cover, and cook for 2 minutes.
- Add zucchini, summer squash, chili powder, oregano, and cumin; sauté for 1 minute.
- Add tomatoes, breaking them up with a wooden spoon, then pour in the beer and add salt.
- Bring to a boil, then reduce heat and simmer, partially covered, for 15 minutes.
- Stir in all the drained and rinsed beans and heat through, stirring occasionally.
Tips & Substitutions
To enhance the flavor, consider adding a tablespoon of lime juice or a dash of hot sauce for a kick. For a heartier chili, you can substitute the zucchini and summer squash with diced sweet potatoes. If you prefer a smokier flavor, try adding a teaspoon of smoked paprika. This recipe is very adaptable, so feel free to include any leftover vegetables you have on hand.
Serving Suggestions
Serve the chili hot, garnished with fresh cilantro or avocado slices for added creaminess. It pairs beautifully with Homemade Salsa and tortilla chips for a crunchy side. For a complete meal, consider serving it alongside warm Quesadillas or a simple green salad to balance the hearty flavors.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, do so on the stove over medium heat, stirring occasionally until warmed through. You can also microwave individual portions, but add a splash of water to keep the chili from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetarian Four-Bean Chili(Low-Calorie, Low-Fat, Low-Cholesterol) contains roughly 610 calories, with 16g protein, 53g carbohydrates, and 40g fat. It is an excellent source of vitamin A (101% of the Daily Value), vitamin C (74% of the Daily Value), and dietary fiber (59% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 2028mg per serving (88% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this chili in a slow cooker?
Yes, you can easily adapt this recipe for a slow cooker. Sauté the onions, garlic, and peppers first, then add all the ingredients to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, stirring occasionally. This method allows flavors to meld beautifully.
Is this chili gluten-free?
Yes, this Vegetarian Four-Bean Chili is gluten-free as long as the beer used is gluten-free. You can also substitute the beer with vegetable broth for a non-alcoholic version while maintaining the chili's flavor.
Can I freeze this chili?
Absolutely! This chili freezes well. Let it cool completely before transferring to freezer-safe containers. It can be frozen for up to 3 months. To reheat, simply thaw overnight in the refrigerator and warm on the stove or in the microwave.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).