Mediterranean Diet Homemade Chili

Transform your weeknight dinners with this hearty and wholesome Mediterranean Diet Homemade Chili! Packed with nutrient-rich ingredients like chickpeas, kidney beans, zucchini, and carrots, this plant-based chili delivers bold, savory flavors inspired by the vibrant Mediterranean cuisine. Seasoned with fragrant cumin, paprika, and oregano, and simmered in a rich tomato base, it’s a healthy, fiber-filled meal that’s perfect for cozy nights. Ready in just an hour, this one-pot recipe is a breeze to whip up and pairs beautifully with whole-grain bread or a crisp side salad for a complete, balanced meal. Whether you're following the Mediterranean diet or just looking for a nutritious twist on classic comfort food, this chili is a flavorful crowd-pleaser!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 carrot, peeled and diced
• 28 ounces canned crushed tomatoes
• 2 cups cooked chickpeas
• 1 cup cooked kidney beans
• 2 cups vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon freshly ground black pepper
• 1 bay leaf
• 2 tablespoons fresh parsley, chopped, for garnish

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the diced red bell pepper, zucchini, and carrot. Sauté for 5-7 minutes until the vegetable starts to soften.

Step 5

Stir in the crushed tomatoes, cooked chickpeas, cooked kidney beans, and vegetable broth.

Step 6

Add the ground cumin, paprika, oregano, salt, black pepper, and bay leaf to the pot. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for about 30 minutes until the chili thickens to your desired consistency.

Step 8

Remove the bay leaf before serving.

Step 9

Ladle the chili into bowls and garnish with fresh chopped parsley.

Step 10

Serve warm with your choice of whole-grain bread or a side salad for a complete Mediterranean meal.

Nutrition Facts

Serving size	2441.1 grams (2441.1g)

Amount per serving	% Daily Value*
Calories	1756

Total Fat 47.90g	61%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 4604mg	200%
Total Carbohydrate 276.00g	100%
Dietary Fiber 74.30g	265%
Total Sugars 80.20g
Protein 78.90g	158%

Vitamin D 0IU	0%
Calcium 725mg	56%
Iron 32mg	179%
Potassium 6871mg	146%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.3%

Protein: 17.1%

Carbs: 59.7%