Mediterranean Vegetarian Chili

Most chilis toss in lean ground beef or turkey—then simmer them into dry pebbles. This version skips the overcooked meat and leans into beans, tomatoes, warm spices, and sweet corn for body and comfort. 

Ingredients

• 1   (28-oz) can diced tomatoes
• 2   (15-oz) cans beans, rinsed (kidney/black/pinto—mix works well)
• 2–3    tsp chipotle in adobo, minced
• 2.   tsp sugar · salt & black pepper
• 2.   Tbsp vegetable oil
• 1.  onion, minced
• 3.  Tbsp chili powder
• 2.  tsp ground cumin
• 3.  garlic cloves, minced
• 1½   cups frozen corn, thawed
• 2   Tbsp fresh cilantro, minced

Method

1. Chunky tomatoes: Pulse tomatoes with their juice in a food processor about 5 times until slightly chunky. :contentReference[oaicite:2]{index=2}
2. Heat tomatoes & beans: In a saucepan, bring tomatoes, beans, chipotle, sugar, and ½ tsp salt to a boil; reduce to a bare simmer to keep hot. :contentReference[oaicite:3]{index=3}
3. Aromatics: In a Dutch oven, warm oil over medium. Cook onion, chili powder, cumin, and ¼ tsp salt until soft (~5 min). Stir in garlic 30 seconds until fragrant. :contentReference[oaicite:4]{index=4}
4. Combine & simmer: Stir in the tomato-bean mixture, scraping up any browned bits. Simmer about 15 minutes to thicken slightly. :contentReference[oaicite:5]{index=5}
5. Finish: Stir in corn and cilantro; return to a brief simmer. Season with salt and pepper and serve. :contentReference[oaicite:6]{index=6}

Mediterranean Diet Points

• Legumes: This dish is worth 1 point (beans).
• Vegetables: ~½ point.
• Fruit (tomato): ~½ point.  

Nutrition (estimates)

Calculated for 6 servings using: 2 × 15-oz cans rinsed beans, 1 × 28-oz diced tomatoes, 2 Tbsp oil, 1 onion, spices, 1½ cups corn. Toppings and added salt are not included; canned sodium varies by brand.

*Use no-salt-added beans/tomatoes and rinse beans to reduce sodium.

Serve & Save

• Garnish with avocado, Greek yogurt, lime, scallions, or extra cilantro.
• Makes great leftovers; freezes well up to 3 months. Reheat gently and freshen with a squeeze of lime.