High Fiber Chili with Beans and Veggies

Why High-Fiber Chili Is the Ultimate Healthy Meal

Looking for a nutritious, hearty, and budget-friendly dinner option that’s both comforting and good for you? This High Fiber Chili with Beans and Veggies is exactly what your body and taste buds need. Whether you’re eating more plant-based meals, boosting your fiber intake, or simply looking for an easy weeknight meal packed with flavor—this recipe checks all the boxes.

Made with an abundance of beans, fiber-rich vegetables, and flavorful spices, this one-pot chili is:

• 🫘 High in plant-based protein and fiber

• 🌶️ Full of warm Tex-Mex flavor

• 🥕 Loaded with colorful vegetables

• 💰 Inexpensive and made from pantry staples

• 🥣 Great for meal prep and freezer meals

• 🐷 100% free from pork, bacon, alcohol, and other animal fats

This isn’t just chili—it’s a fiber-rich powerhouse designed to nourish your gut, fuel your body, and warm your soul.

🛒 Ingredients You’ll Need

This high-fiber chili uses simple, wholesome ingredients that are easy to find and easy on your wallet.

🌟 Main Ingredients:

• 2 tablespoons olive oil

• 1 large yellow onion, diced

• 3 cloves garlic, minced

• 2 carrots, peeled and chopped

• 2 celery stalks, diced

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 1 zucchini, diced

• 1 (15 oz) can black beans, drained and rinsed

• 1 (15 oz) can kidney beans, drained and rinsed

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 (15 oz) can crushed or diced tomatoes

• 1 (8 oz) can tomato sauce

• 2 tablespoons tomato paste

• 2 teaspoons ground cumin

• 1 tablespoon chili powder

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• ½ teaspoon sea salt (or to taste)

• ½ teaspoon freshly ground black pepper

• 2½ cups low-sodium vegetable broth

• 1 tablespoon fresh lime juice (optional)

• ½ cup chopped fresh cilantro or parsley (for garnish)

🥑 Optional Toppings:

• Diced avocado

• Chopped green onion

• Vegan or regular sour cream

• Shredded cheese (or dairy-free cheese)

• Crushed tortilla chips

• Fresh lime wedges

🌾 Why Fiber Matters

Fiber is often overlooked, but it’s essential for:

• 💪 Healthy digestion and regularity

• 💓 Lowering cholesterol

• 🩺 Stabilizing blood sugar

• 🍽️ Increasing satiety (you’ll feel full longer)

Most adults don’t get enough fiber. This chili helps bridge that gap—with over 15 grams of fiber per serving, it’s one of the easiest and tastiest ways to boost your intake.

🥄 How to Make High Fiber Chili (Step-by-Step)

This chili comes together in about 45 minutes from start to finish, with very little hands-on time.

🔪 Step 1: Prepare the Veggies

Wash and dice all your vegetables: onion, garlic, carrots, celery, bell peppers, and zucchini. Rinse and drain your canned beans.

🍳 Step 2: Sauté the Base

In a large soup pot or Dutch oven, heat olive oil over medium heat.
Add onion, carrots, and celery. Sauté for 5–6 minutes, until the vegetables begin to soften.
Add bell peppers, zucchini, and garlic. Cook another 3–4 minutes, stirring occasionally.

🌶️ Step 3: Add Spices & Tomato Paste

Stir in the cumin, chili powder, paprika, oregano, salt, and pepper.
Add tomato paste and cook for 1–2 minutes until everything is fragrant and well mixed.

🫘 Step 4: Add Beans, Tomatoes, and Broth

Pour in the beans, tomatoes, tomato sauce, and vegetable broth. Stir to combine.

Bring the mixture to a gentle boil, then reduce heat to low. Simmer uncovered for 20–25 minutes, stirring occasionally, until the vegetables are tender and the chili has thickened.

🍋 Step 5: Add Freshness

Stir in lime juice and half of the chopped cilantro (if using). Taste and adjust seasonings as needed.

🍽️ Step 6: Serve and Garnish

Ladle the chili into bowls and add your favorite toppings—avocado, lime wedges, vegan sour cream, or crunchy tortilla strips.

🍽️ What to Serve with High Fiber Chili

This chili is a meal in itself, but you can round it out with:

• 🌽 Whole grain cornbread

• 🥬 Simple green salad

• 🍚 Brown rice or quinoa

• 🫓 Whole wheat pita or flatbread

• 🥔 Roasted sweet potatoes

💡 Make It Your Own: Variations and Add-Ins

Chili is one of the most adaptable meals—here’s how to switch things up:

🧊 Storage & Freezer Tips

This chili makes fantastic leftovers—and the flavors only get better the next day.

In the Fridge:

• Store in an airtight container for up to 5 days.

In the Freezer:

• Let chili cool completely.

• Portion into freezer-safe containers or bags.

• Freeze for up to 3 months.

• Thaw overnight in the fridge or reheat from frozen.

Reheating:

• Microwave in 1-minute intervals, stirring between.

• Or reheat on the stovetop over medium heat with a splash of water or broth.

✅ Health Benefits of This Chili

📊 Nutrition (Per Serving – Approximate)

• Calories: 320

• Protein: 14g

• Carbohydrates: 42g

• Fiber: 16g

• Fat: 8g

• Sugar: 6g

• Sodium: 400–500mg (depending on broth/beans used)

🧠 FAQ – High Fiber Chili Questions, Answered

❓ Is this chili vegan?

Yes, it’s 100% plant-based with no animal products. Just choose toppings accordingly (like vegan sour cream or cheese).

❓ How much fiber is in each serving?

Each serving contains approximately 16 grams of fiber, nearly half the daily recommended amount for most adults.

❓ Can I make this in a slow cooker?

Yes! Sauté the onions, garlic, and spices first. Then transfer everything to a slow cooker and cook:

• On LOW for 6–7 hours

• On HIGH for 3–4 hours

❓ Can I use dry beans instead of canned?

Absolutely, but be sure to soak and cook them first. You’ll need about 1½ cups of cooked beans per 15 oz can.

❓ Is it okay for kids?

Definitely! It’s flavorful but not too spicy. Feel free to adjust spice levels to suit young eaters.

❓ Can I make it oil-free?

Yes! Simply sauté vegetables with a splash of water or broth instead of olive oil.

❤️ Final Thoughts: Why You’ll Keep Coming Back to This Chili

This High Fiber Chili with Beans and Veggies is more than just a healthy recipe—it’s a satisfying staple you’ll want in your regular rotation. 🌱🍲

It offers:

• Comforting flavor without the heaviness

• Satiating nutrition thanks to all that fiber and plant-based protein

• Simple, affordable ingredients that are pantry-friendly

• Endless flexibility to suit your mood or what you have on hand

• And best of all — it’s kid-friendly, freezer-friendly, and meal-prep approved

Whether you’re looking to boost gut health, eat more plants, or just enjoy a hearty bowl of feel-good food, this recipe checks every box.