A fast, hearty vegetarian chili at 280 calories per cup. Kidney beans, green chilies, and warm spices in a rich tomato base.
This Quick Chili is exactly what its name promises: a fast, easy vegetarian chili built on pantry staples that comes together with minimal effort. Onions and garlic soften before combining with green chilies, warming spices, tomatoes, and hearty kidney beans for a genuinely filling, budget-friendly meal. At 280 calories per cup, it is an excellent carbohydrate-loading meal that also happens to be simple and inexpensive.
Recipe Info
Serves: Makes 6 cups | Prep Time: 15 minutes | Cook Time: 25 minutes | Calories per serving: ~280 per cup
Nutrition per Serving (Estimated)
Protein: 15g | Fat: 2g | Carbohydrates: 48g | Fiber: 12g
Ingredients
- 3 medium onions, finely chopped (about 4.5 cups)
- 2 garlic cloves, finely chopped
- 1/2 cup chopped green chilies
- 1 tablespoon chili powder
- 2 teaspoons dried oregano
- 2 teaspoons ground cumin
- 1 can (280g / 10oz) diced tomatoes, drained
- 2.5 cups dry kidney beans, cooked (about 6 cups), or 1 large can (1.3kg / 46oz), undrained
Instructions
- Soften the onions. Combine the onions and garlic in a large saucepan. Cover and cook over low heat until soft, adding a little water if necessary to prevent scorching.
- Add the remaining ingredients. Add the green chilies, chili powder, oregano, cumin, and drained diced tomatoes. Mix thoroughly and bring to a boil.
- Simmer. Reduce the heat and simmer for 10 minutes to let the flavors develop.
- Add the beans. Stir in the cooked kidney beans, mix well, and heat thoroughly.
- Serve. Ladle into bowls and serve hot.
Serving Suggestions
- Serve with a dollop of low-fat sour cream or plain yogurt
- Top with a scattering of shredded reduced-fat cheddar
- Pair with warm cornbread or a whole-grain roll
- Offer with fresh chopped onion and coriander as garnishes
- Serve over a small portion of brown rice for an even heartier meal
Tips and Variations
- Cooking the onions covered over low heat, rather than in oil, keeps the calorie count in check while still developing good flavor.
- Adjust the chili powder to taste for more or less heat.
- Using canned kidney beans significantly speeds up preparation compared to cooking dried beans from scratch.
- This chili freezes well, making it an excellent make-ahead meal for busy weeks.
- A can of black beans or pinto beans can substitute for or supplement the kidney beans.
Why This Recipe Works
Softening the onions and garlic slowly, covered, without added fat is the technique that builds a genuine aromatic base for this chili without extra calories. The combination of chili powder, oregano, and cumin delivers classic, well-rounded chili flavor, while kidney beans provide substantial protein and fiber that make this dish genuinely filling despite its simplicity. It is proof that a quick, budget-friendly meal can still taste like it took real effort.
Storage and Reheating
Store cooled chili in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave. This chili also freezes well for up to 3 months.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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