Contents
Chili night just got a meatless makeover—and you won’t miss the meat. This Protein‑Packed Eggplant & Bean Chili brings together hearty eggplant, protein-rich beans, vibrant spices, and deep tomato flavor for a satisfying one-pot meal. Whether you’re vegetarian, looking to eat more plants, or simply craving something cozy and wholesome, this chili is a game-changer.
With its beautiful balance of texture, plant-based protein, and comfort, this chili is perfect for:
-
Weeknight dinners that need minimal prep
-
Batch cooking and meal prep for the week
-
Cozy, cold-weather meals that still feel nutritious
Why Eggplant Works in Chili
1. Nutrient-Rich:
Eggplant provides fiber, potassium, antioxidants, and vitamins like B6 and K.
2. Meaty Texture:
Eggplant mimics the heartiness of meat while soaking up all the rich, smoky chili flavors.
3. High in Fiber:
Combined with beans, this dish is a fiber powerhouse, keeping you full longer and aiding digestion.
Ingredients
Base:
-
2 tablespoons olive oil (or omit for oil-free)
-
1 large onion, diced
-
3 garlic cloves, minced
-
1–2 medium eggplants, cubed
-
1 red bell pepper, diced
-
1 small zucchini, diced (optional)
-
2 tablespoons tomato paste
Beans & Tomato Base:
-
1 can (15 oz) black beans, drained and rinsed
-
1 can (15 oz) kidney beans, drained and rinsed
-
1 can (15 oz) diced tomatoes
-
1 cup vegetable broth
Seasoning:
-
2 teaspoons chili powder
-
1 teaspoon ground cumin
-
½ teaspoon smoked paprika (optional)
-
1 teaspoon dried oregano
-
Salt and black pepper to taste
-
Optional pinch of cayenne for heat
Garnishes (Optional):
-
Fresh cilantro
-
Sliced avocado
-
Dairy-free sour cream or yogurt
-
Lime wedges
-
Crushed tortilla chips
Instructions
1. Sauté Aromatics
Heat olive oil in a large pot over medium heat. Sauté onion for 3–4 minutes until translucent. Add garlic and cook another 30 seconds.
2. Add Veggies
Add cubed eggplant, bell pepper, and zucchini. Cook for 5–7 minutes until they start to soften.
3. Add Flavor Base
Stir in tomato paste, chili powder, cumin, paprika, oregano, salt, and pepper. Cook for 1 minute to toast spices.
4. Build the Chili
Add beans, diced tomatoes (with juice), and vegetable broth. Stir well and bring to a simmer.
5. Simmer
Simmer uncovered for 20–25 minutes until eggplant is tender and the chili has thickened.
6. Taste and Finish
Adjust seasoning. If desired, mash some beans for a thicker texture.
7. Serve
Spoon into bowls and top with cilantro, avocado, dairy-free sour cream, and tortilla chips if using.
Variations & Tips
-
Make It Spicier: Add jalapeños, chipotle powder, or hot sauce.
-
Creamy Version: Stir in a swirl of coconut milk or blended cashews.
-
Protein Boost: Add quinoa, lentils, or tempeh.
-
Slow Cooker Method: Sauté onions, garlic, and eggplant first, then transfer everything to a slow cooker and cook on low for 4–6 hours.
Storage & Meal Prep
-
Fridge: Lasts 4–5 days in an airtight container.
-
Freezer: Freeze up to 3 months in portioned containers or freezer bags.
-
Reheat: Warm gently on the stovetop with a splash of broth if needed.
Nutritional Info (Estimate Per Serving)
-
Calories: ~300–350
-
Protein: ~12–15g
-
Fiber: ~10–12g
-
Fat: ~7g (less if oil-free)
-
Cholesterol: 0mg
-
Vegan & Gluten-Free Friendly
FAQs
Can I make it ahead of time?
Yes! In fact, the flavor gets even better the next day.
Do I have to peel the eggplant?
Nope! The skin softens when cooked and adds nutrients and color.
What kind of beans work best?
Black beans, kidney beans, or even chickpeas. Use your favorites!
Can I use fresh tomatoes instead of canned?
Absolutely. Just chop and simmer a little longer to break them down.
Is it freezer-friendly?
Yes—this chili freezes beautifully.
Final Thoughts
This Protein‑Packed Eggplant & Bean Chili is more than just a meatless alternative—it’s a bold, rich, satisfying dish that stands strong on its own. With its nutrient-dense ingredients, customizable spice level, and meal-prep friendliness, it’s the kind of recipe you’ll return to again and again.
Whether you’re vegetarian, vegan, flexitarian, or just looking to eat more plants, this chili is the perfect answer to what’s for dinner.
