This vegetarian chili gives you about 20 g of protein per serving and loads of fiber to keep you full. It cooks in just 20 minutes, so you can have a healthy meal fast.
Active time: 20 min | Total time: 20 min
Ingredients
- 1 tbsp olive oil
- 1 yellow onion, diced
- 1 small jalapeño, chopped
- 1 large red bell pepper, diced
- 2 tsp chili powder
- 2 garlic cloves, minced
- 1 can (14 oz) fire‑roasted diced tomatoes
- 1 can (15 oz) no‑salt black beans, rinsed
- ¼ tsp salt
- ½ cup whole‑wheat couscous (dry)
- 1 tsp fresh lime juice
- 2 tbsp cilantro, chopped
Directions
- Heat a large sauté pan on medium‑high. Add olive oil, then the onion, jalapeño, and bell pepper. Cook, stirring often, until they start to brown, about 2 minutes.
- Turn the heat down to medium‑low. Keep cooking until the veggies are soft, about 5 minutes.
- Stir in chili powder and garlic. Cook for 30 seconds until fragrant.
- Add the tomatoes, black beans, and salt. Bring to a gentle simmer and cook until the sauce thickens, roughly 4 minutes. Remove from heat.
- Meanwhile, bring 1 cup water to a boil in a small pot. Add couscous, cover, and remove from heat. Let sit 5 minutes, then fluff with a fork.
- Mix lime juice and cilantro into the couscous.
- Spoon the hot chili over the couscous and serve.
Serves: 2 (½ cup couscous + 2½ cups chili per serving)
Nutrition (per serving)
Calories: 497 | Fat: 9 g (1.4 g saturated) | Carbs: 84 g | Fiber: 19 g | Sugar: 12 g | Protein: 20 g
Key minerals: Calcium 20 %, Iron 39 %, Potassium 1493 mg. Vitamins: A 67 %, C 182 %.