Bert Swope
Easy Vegetarian Bean Chili Casserole is an excellent choice if you want to eat a low-carb, gluten-free, low-carbohydrate meal without skipping any important nutrients. You can even make it keto friendly! This recipe will provide you with the protein and carbs you need for your body. Moreover, you can use it as a meal replacement for meat.
Gluten-free
This Easy Vegetarian Bean Chili is a perfect dish for a chilly night! Loaded with delicious veggies, this hearty recipe is a cinch to make. It also is gluten-free! Make your own version of this delicious meal this winter! Try this chili recipe today! You’ll be thankful you did! It’s sure to please! And if you’re a vegetarian, you can even make a gluten-free version!
High in protein
This easy vegetable chili recipe is a delicious and hearty meal that packs nearly 20 grams of protein per serving. It also contains plenty of fiber and low-fat dairy. The casserole can be made gluten-free or vegan if desired. Adding the vegetables and beans to the casserole mixture will increase the protein content of the dish. The casserole is also a great source of iron, calcium, manganese, and phosphorus.
Low carb
This meatless, low carb recipe for vegetarian bean chili is a delicious way to satisfy your cravings without compromising your diet. Canned beans provide a hearty base for this chili dish, and you can substitute the chicken for beef to make it even lower in carbohydrates. The chili is also gluten-free and nut-free, and it comes together in just one pot. For added nutrition, try adding celery, onions, and garlic to the sauce. Saute the onions and celery in oil until they are translucent, but do not brown them.
Keto
This keto-friendly vegetable-based bean chili casserole has a few substitutions that won’t affect the flavor and nutrition of this classic dish. Instead of using beans, you can use dried chili powder, onion powder, or tomato paste. The latter two ingredients add extra flavor, while the former reduces the amount of carbs in the dish. Using fresh diced tomatoes instead of canned ones will add a great tomato flavor without adding any extra carbs.
High in vitamin C
The ingredients in this recipe are healthy and nutritious. The beans are high in folate, which helps create healthy red blood cells, and the other vegetables are rich in antioxidants, which improve the immune system. Whole grain pasta and bread dough in this dish provide a lot of fiber and nutrients without spiking the blood sugar level. Kale is another healthy and nutritious ingredient. This dish is a good choice for people who want a healthy meal that’s rich in vitamin C.
Basic Recipe Information
- Prep time: 15 mins
- Cooking time: 60-80 mins
- Servings: 2
Equipment:
- Chopping board
- Knife
- Mixing bowl
- Loaf pan or small casserole dish
Ingredients:
- ½ yellow onion (diced)
- 3-4 cloves garlic (minced)
- 1 stick celery (chopped)
- 1 carrot (sliced)
- 1 cup mushrooms (sliced)
- 1 red bell pepper (seeds removed, chopped)
- 1 can red kidney beans (drained and rinsed)
- 1 can diced tomatoes
- 2 tbsp barbecue sauce
- 1 tbsp tomato paste
- 1 tsp salt (or to taste)
- ½ tsp black pepper
- ½-1 tsp cayenne pepper
- 1 tsp ground cumin
- 2 bay leaves
Preparation Directions:
- Preheat the oven to 430F
- Combine canned tomatoes with tomato paste, barbecue sauce, salt, and spices.
Cook’s Note: Feel free to adjust the quantities slightly (e.g. to make the dish hotter, add more cayenne).
- Combine all the ingredients in a mixing bowl and mix them up.
- Transfer to a Loaf pan or small casserole dish.
Cook’s Note: It may appear a bit too full, but the vegetables will shrink during the cooking process.
- Bake in the oven at 430F for about an hour. Cooking time may vary depending on the size of the vegetables, so allow up to 20 minutes of additional cooking time.
How to serve/plate and garnish
- This dish can be served on its own, with a slice of bread, with a side of rice, or even as a filling for a baked potato.