Recipe description
June 25, 2026
Bean chili with Dutch vegetables
A cozy bean chili with Dutch vegetables that supports gentle digestion and fiber variety.
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Colorful plant foods support dietary diversity and polyphenols.
- Balanced plant-based protein with slow-digesting carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
cannellini beans
1
cup
red bell pepper
1
piece
green bell pepper
1
piece
carrot
1
piece
onion
1
piece
garlic
2
clove
olive oil
2
tablespoon
chili powder
1
teaspoon
cumin
1
teaspoon
salt
1
teaspoon
black pepper
0.5
teaspoon
vegetable broth
4
cup
zucchini
1
piece
sweet corn
1
cup
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, garlic, and diced bell peppers. Sauté until soft.
3
Stir in chopped carrot and zucchini, and cook for another 5 minutes.
4
Add the cannellini beans, vegetable broth, chili powder, cumin, salt, and black pepper.
5
Bring to a boil, then reduce heat and simmer for 20-25 minutes.
6
Add the sweet corn in the last 5 minutes of cooking.
7
Adjust seasoning if needed and serve hot.
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Nutrition
420 kcal
Calories
20 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan?
Yes—it's vegan as written (plant-based, with beans and vegetables). No meat or dairy are in the base recipe. If you add cheese or sour cream, it wouldn’t be vegan.
What are the health benefits of this bean chili?
It's high in fiber from beans and includes polyphenol-rich vegetables, which support digestion and gut health as part of a balanced diet.
How can I adjust the spiciness?
Use less chili or chili flakes, choose milder spices, or remove seeds to reduce heat; add more tomatoes to mellow the flavor.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for longer storage (up to about 3 months); reheat gently.
Can I meal-prep this?
Yes. It stores well and reheats nicely; cook a larger batch and divide into portions for future meals.
Are the ingredients gluten-free?
Beans and vegetables are naturally gluten-free; check any stock, canned tomatoes, or spice blends for gluten, and choose gluten-free labels if needed.
What substitutions work for Dutch vegetables?
Swap in other sturdy vegetables (carrots, leek, cabbage, potatoes, kale, spinach); adjust cook times as needed.
Is it kid-friendly and how can I adapt for children?
Yes—keep spices mild; skip hot peppers; you can mash some beans or serve with bread; watch the salt.
What should I serve it with?
Serve with rice, whole-grain bread, or cornbread; optional dairy-free yogurt on top.
How long should it simmer and why?
Simmer for about 25–40 minutes until the vegetables are tender and the flavors meld; adjust as needed for your stove and pot.
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