High Protein White Bean & Veggie Chili

I added chicken, but you can make it vegetarian or vegan!

Stay full all season long with a high protein white bean and veggie chili!

In Chapter 2 of my book How to Eat Like a Normal Person, I recommended Sarah (The Emotional Eater) try a high protein white bean and veggie chili.

Here’s a quick recipe for a healthy vegetarian chili you can whip up in the slow cooker or stovetop.

High Protein White Bean and Veggie Chili

Ingredients

• 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed

• 1 large onion, diced

• 3 cloves garlic, minced

• 2 bell peppers (any color), diced

• 2 zucchinis or summer squash, diced

• 1 can (15 oz) diced tomatoes

• 1 cup low-sodium vegetable broth

• 1 can (4 oz) diced green chilies

• 1 cup corn kernels (fresh, frozen, or canned)

• 1 tbsp olive oil

• 2 tsp chili powder (omit if you’re like me and hate spice!)

• 1 tsp ground cumin

• 1/2 tsp smoked paprika

• 1/2 tsp dried oregano

• Salt and pepper to taste

• Fresh cilantro, chopped (for garnish)

• Optional: add 1 lb of cooked & shredded chicken

• Optional: shredded cheese, avocado, lime wedges for serving

Stove Method

1. Sauté Vegetables:

   • In a large pot, heat olive oil over medium heat.

   • Add diced onion and garlic, sauté until softened and fragrant, about 5 minutes.

   • Add diced bell peppers and zucchinis, cook for another 5-7 minutes until tender.

2. Add Spices:

   • Stir in chili powder, cumin, smoked paprika, and oregano. Cook for 1-2 minutes until spices are fragrant.

3. Combine Ingredients:

   • Add the drained and rinsed white beans, diced tomatoes (with juice), vegetable broth, diced green chilies, and corn kernels. Stir to combine.

4. Simmer:

   • Bring the mixture to a boil, then reduce heat to low and let it simmer for 20-30 minutes, stirring occasionally. Add salt and pepper to taste.

5. Serve:

   • Ladle the chili into bowls and garnish with fresh cilantro. Add optional toppings as desired.

Crockpot Method

1. Prep Ingredients:

   • Follow the same steps to sauté the onions, garlic, bell peppers, and zucchinis in a skillet.

2. Transfer to Crockpot:

   • Transfer the sautéed vegetables to the crockpot.

   • Add the white beans, diced tomatoes, vegetable broth, green chilies, corn kernels, and spices to the crockpot. Stir to combine.

3. Cook:

   • Cover and cook on low for 6-8 hours or on high for 3-4 hours.

4. Serve:

   • Ladle the chili into bowls and garnish with fresh cilantro. Add optional toppings as desired.

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If you made this healthy white bean and veggie chili, let me know! Post your culinary creation on Instagram and tag @kaitrichardsonrd.

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I was not paid to review any of the above products. All opinions are my own. This post may contain affiliate links.

About the author: Kait Richardson, RDN, is a registered dietitian in Orlando, FL who helps yo-yo dieters break the “all-or-nothing” mindset, find balance with food, and lose weight without restricting. She does group speaking events and is the co-host of the Nutrition Awareness Podcast. Her book How to Eat Like a Normal Person: A Guide to Overcoming the All-Or-Nothing Mindset with Food & Body is coming Fall 2024.

If you need help losing weight, improving your performance, or increasing your energy, I provide 1:1 consultations at Nutrition Awareness. You can schedule your virtual or in person initial consultation here.