Mild Bean Chili
Black beans, kidney beans, carrot and pepper simmered with cumin and mild paprika into a thick, hearty chili — a vegetarian family dinner packed with plant protein and iron.
Prep
15 min
Cook
30 min
Total
45 min
Yield
6 child portions
Nutrition note
Beans provide plant protein, iron and fiber. Tomato and pepper add vitamin C, supporting plant-iron absorption.
Ingredients
- 11 tablespoon olive oil
- 21 small onion, finely chopped
- 31 carrot, diced small
- 41 red bell pepper, diced small
- 51 can (400 g) black beans, drained and rinsed
- 61 can (400 g) kidney beans, drained and rinsed
- 71 can (400 g) no-added-salt chopped tomatoes
- 81 teaspoon ground cumin
- 91/2 teaspoon mild paprika
Method
- 1
Heat oil in a pot and cook onion, carrot and pepper for 8 minutes.
- 2
Add beans, tomatoes, cumin and paprika. Add 1/2 cup water.
- 3
Simmer uncovered for 20 minutes, stirring occasionally.
- 4
Mash some beans against the side of the pot to thicken.
- 5
Cool slightly before serving.
Complete the Meal
Serve with rice, grated cheese or avocado and plain yogurt.
Allergens
Check canned goods and seasonings for allergens and sodium.
Ingredient Substitutions
- Use lentils or chickpeas instead of one bean variety.
- Omit spices and add oregano for a less unfamiliar flavor.
Storage & Reheating
Refrigerate for up to 3 days.
Freezer Guidance
Freeze for up to 3 months.
Picky-Eater Strategy
Offer a tablespoon of chili beside plain rice and keep toppings separate.
Little Helper Job
Let your child rinse the beans and choose a topping.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.