Black Bean and Eggplant Chili
Black Bean and Eggplant Chili
This hearty, plant-based black bean and eggplant chili is a flavorful, low-cost dinner that stretches ingredients far. Eggplant adds meaty texture without meat, while black beans bring protein and fiber. Spiced warmly, it simmers into a comforting bowl perfect for winters, served over rice or with flatbread. Easy to make ahead and even better the next day.
Ingredients
- For 6 servings, use these affordable staples:
- 2 medium eggplants, cubed (about 1.5 pounds, no need to peel)
- 2 cans (15 ounces each) black beans, drained and rinsed (or 3 cups home-cooked)
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped (or green if cheaper)
- 1 can (28 ounces) crushed tomatoes
- 2 cups vegetable broth or water
- 2 tablespoons olive oil
2 teaspoons ground cumin
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- Salt and black pepper to taste
- Optional: 1 teaspoon cayenne or green chilies for heat, fresh cilantro for garnish
Direction
- Simple steps for rich, satisfying chili:
- Step 1: Heat olive oil in a large pot over medium heat. Add chopped onion and bell pepper, sauté 5 minutes until softened. Add minced garlic and cook 1 minute more.
- Step 2: Stir in cubed eggplant, cumin, chili powder, smoked paprika, oregano, salt, and pepper. Cook 8 to 10 minutes, stirring often, until eggplant starts to soften and brown lightly.
- Step 3: Pour in crushed tomatoes, black beans, and broth or water. Bring to a gentle boil, then reduce heat to low.
- Step 4: Cover and simmer 25 to 35 minutes, stirring occasionally, until eggplant is tender and flavors meld. Add more liquid if too thick.
- Step 5: Taste and adjust seasoning. Serve hot, garnished with cilantro if desired. Store leftovers in the fridge up to 4 days or freeze for 3 months.
Nutrients Information
Per serving (about 1.5 cups, approximate values)
- Calories: 220 to 260
- Total Fat: 5 grams
- Saturated Fat: 0.7 grams
- Cholesterol: 0 milligrams
- Sodium: 450 to 600 milligrams (lower with low-sodium tomatoes/broth)
- Total Carbohydrates: 38 grams
- Dietary Fiber: 12 to 14 grams
- Sugars: 8 grams (natural from vegetables)
- Protein: 10 grams
- High in fiber for fullness, rich in antioxidants from eggplant and tomatoes, excellent plant-based protein source.
Recipes Credit
Adapted from classic vegetarian chili recipes popular in budget-conscious home cooking, with eggplant added for extra volume and texture as seen in Mediterranean and South Asian-inspired dishes. Draws from simple one-pot meals on sites like Budget Bytes and local desi family variations using seasonal veggies. Freshly tailored here for nutritious, affordable everyday eating.