Vegetarian Chili
This chili is flavor packed and “fibermaxxed.” A trio of beans, aromatic veggies, classic chili spices, and so much more come together to create a vegetarian chili that even carnivores will love.
After years of basking in the wellness spotlight, protein is having to share the stage. The new “it” nutrient that’s been gaining a lot of attention recently is dietary fiber. While this new nutrient darling isn’t new at all, it’s finally getting the attention it deserves.
So, why all the lavish praise for this part of plant foods that our bodies can’t digest? A growing body of research continues to reveal that dietary fiber is so much more than a mere digestive aid. Turns out a fiber-rich diet plays a powerful role in creating a healthy gut microbiome, stabilizing blood sugar, reducing heart disease risk, and supporting weight loss goals.
Unlike quick fix nutrition fads that come and go, an adequate fiber intake offers a simple, effective, and sensible approach to healthy living. Although it’s found in everyday foods – fruits, vegetables, whole grains, legumes (dried beans, dried peas, and lentils), nuts, and seeds – most people fall short of recommend intakes. While fiber recommendations vary based on age and individual health needs, women typically need about 25 grams a day and men need about 38 grams daily. A serving of today’s vegetarian chili will have you well on your way to meeting that goal as it provides a whopping 9 grams of fiber!
In an effort to “fibermax” this chili beyond the trio of beans (dark red kidney, pinto, and black beans) it contains, I added some cooked bulgur to the recipe. Bulgur is an easy-to-prepare, mild-flavored whole grain made from wheat kernels that have been steamed, dried, and cracked. Because it’s steamed, the cooking time for bulgur is shorter than many other whole grains and is ready in about 20 minutes.
There are four types or grinds of bulgur commonly available – fine, medium, coarse, and very coarse. Each type lends itself to different dishes and recipes. A fine or medium grind is perfect for a warm breakfast cereal. These finer grinds are also used in tabouli, a popular Middle Eastern salad. Coarse and very coarse bulgur work well in pilafs, soups, stews, and casseroles. They’re also great in this chili recipe, serving as a thickening agent as well as providing a heartiness that’s often lacking in vegetarian chilis.
For today’s chili, cook the bulgur before adding it to the other ingredients. To make the one cup of cooked bulgur needed for this recipe, rinse a 1/3 cup of coarse dry bulgur under cold water and drain well. Bring 2/3 cup of water to a boil in a medium saucepan and stir in the drained bulgur. Once the water returns to a boil, turn the heat to low, cover, and allow the bulgur to simmer for 8 to 12 minutes, or until no liquid remains. Remove the pan from the heat and let it stand, covered, for 10 minutes. After the 10-minute rest time, fluff the bulgur with a fork and add it to the pot of chili.
To your health,
Darlene
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VEGETARIAN CHILI
Yield: 9 servings
Serving Size: about 1 cup
Prep: 20 minutes
Ready: 1 hour
INGREDIENTS
3 tablespoons neutral oil (such avocado oil or canola oil)
1 1/2 cups diced yellow onion
1 1/2 cups diced green pepper
2 tablespoons finely diced jalapeño pepper (about 1 jalapeño pepper)
3 cloves garlic, minced
1 can (6 ounce) tomato paste
1 can (28 ounce) whole peeled tomatoes
2 1/2 cups water
3 tablespoons brown sugar
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/8 teaspoon cayenne pepper
1 can (16 ounce) dark red kidney beans, drained and rinsed
1 can (15 ounce) pinto beans, drained and rinsed
1 can (15 ounce) black beans, drained and rinsed
1 cup cooked coarse bulgur
1 tablespoon cider vinegar or fresh-squeezed lime juice
1 teaspoon kosher salt
Optional garnishes for serving
1/2 cup thinly sliced red onion
1/2 cup coarsely chopped cilantro leaves
1 to 2 jalapeño peppers, thinly sliced
1 lime, cut into thin slices or wedges
DIRECTIONS
Place oil in a large stockpot over medium heat and sauté onion, green pepper, jalapeño pepper, and garlic for 3 to 5 minutes, or until vegetables soften.
Add tomato paste and continue to sauté 2 to 3 minutes, allowing paste to caramelize slightly. Add whole tomatoes and juices (crushing tomatoes by hand into bite-size pieces), water, brown sugar, chili powder, cumin, paprika, oregano, cayenne pepper, kidney beans, pinto beans, black beans, and cooked bulgur. Cover, reduce heat to low, and continue to cook 30 to 40 minutes, stirring occasionally.
Remove chili from heat, add vinegar and salt, and stir to combine. To serve, garnish each portion with sliced red onion, cilantro, jalapeño slices, and lime slices.
Nutrition Information per Serving
249 Calories, 6 g Total fat, 0 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 443 mg Sodium, 41 g Total carbohydrate, 9 g Dietary fiber, 11 g Total sugars, 4 g Added sugars, 10 g Protein, 0 mcg (0%) Vitamin D, 107 mg (8%) Calcium, 3 mg (15%) Iron, 711 mg (15%) Potassium
© 2026 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
Yum. Could I use petite diced tomatoes?