Boasting less than 300 calories and almost 15 grams of fiber per bowl, this hearty chili skips the ground beef and uses chickpeas, black beans, kidney beans, and cannellini beans for a protein boost. To make this a complete vegetarian meal, skip the Worcestershire sauce or use anchovy-free.Beans offer plenty of fiber and protein. The cheese is optional, but you can choose a fat-free one to eliminate fat while boosting your calcium intake.


Credit: Randy Mayor

Recipe Summary test

8 servings (serving size: 1 1/2 cups soup)


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.

  • Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.

Nutrition Facts

276 calories; calories from fat 11%; fat 3.5g; saturated fat 0.3g; mono fat 1.3g; poly fat 1g; protein 12.7g; carbohydrates 49.7g; fiber 14.7g; iron 4.2mg; sodium 587mg; calcium 107mg.