5 2 Diet Recipes Vegetarian Chili for Easy Healthy Meals

Looking for a hearty and nutritious vegetarian chili that fits perfectly into your 5:2 diet plan? You’re in the right place!

The 5:2 diet, which involves eating normally for 5 days and restricting calories for 2 non-consecutive days, calls for meals that are filling yet low in calories on fasting days. This vegetarian chili recipe is packed with fiber-rich beans, colorful vegetables, and warming spices that keep you satisfied without tipping the calorie scale.

It’s easy to prepare, delicious, and perfect for meal prepping or a cozy dinner on a chilly evening.

Whether you’re a seasoned vegetarian or just looking to cut back on meat, this chili offers a flavorful, comforting dish that supports your health goals. Plus, it’s versatile enough to customize with your favorite veggies and beans.

Let’s dive into the details and get cooking!

Why You’ll Love This Recipe

This vegetarian chili is a fantastic choice for your 5:2 diet days because it combines low-calorie ingredients with high protein and fiber content, which helps you feel full longer. The rich tomato base and aromatic spices provide deep, satisfying flavor without added fat or sugar.

Additionally, it’s a one-pot meal, making prep and cleanup a breeze. It’s also naturally gluten-free and vegan, ensuring it fits a variety of dietary preferences.

Whether you’re meal prepping or cooking fresh, this chili offers warmth and comfort without compromising your calorie goals.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 medium carrots, diced
• 1 zucchini, diced
• 1 can (400g) diced tomatoes
• 1 can (400g) kidney beans, drained and rinsed
• 1 can (400g) black beans, drained and rinsed
• 1 cup vegetable broth
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)
• Optional toppings: low-fat sour cream, avocado slices, shredded cheese

Equipment

• Large heavy-bottomed pot or Dutch oven
• Sharp knife
• Cutting board
• Wooden spoon or spatula
• Can opener
• Measuring spoons
• Ladle (for serving)

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and garlic, sauté until translucent and fragrant, about 3-4 minutes.
3. Stir in the diced red and green bell peppers, carrots, and zucchini. Cook for another 5 minutes until the vegetables begin to soften.
4. Add the chili powder, ground cumin, smoked paprika, and dried oregano. Stir well to coat the vegetables with the spices.
5. Pour in the canned diced tomatoes and vegetable broth. Stir to combine all ingredients.
6. Add the drained kidney beans and black beans. Mix everything thoroughly.
7. Bring the chili to a gentle boil, then reduce heat to low and let it simmer uncovered for 25-30 minutes, stirring occasionally.
8. Season with salt and pepper to taste.
9. Remove from heat and let the chili cool slightly before serving.
10. Garnish with fresh cilantro and your choice of optional toppings like avocado or low-fat sour cream.

Tips & Variations

“To make this chili even more filling, add a cup of cooked quinoa or bulgur wheat right before serving.”

For extra protein, consider adding textured vegetable protein (TVP) or crumbled tofu. If you like heat, add a diced jalapeño pepper or a pinch of cayenne pepper with the spices.

You can swap out kidney and black beans for pinto or cannellini beans for a different texture. Use fresh tomatoes in season for a brighter flavor or try fire-roasted canned tomatoes for a smoky twist.

To keep it low-calorie on fasting days, skip cheese and sour cream or use low-fat versions. This chili freezes well, so make a big batch and enjoy leftovers on busy days.

Nutrition Facts

Serving Suggestions

Serve this chili with a side of steamed brown rice or a slice of whole-grain bread for a complete meal. For a lighter option, enjoy it as-is with a sprinkle of fresh cilantro on top.

If you want to add a bit of creaminess, a dollop of low-fat sour cream or plain Greek yogurt works wonderfully. You can also top it with diced avocado or a sprinkle of shredded cheese if not fasting.

Pair your chili with a fresh green salad or roasted vegetables for a nutritious and colorful plate. For breakfast ideas, check out our Breakfast Wellington Recipe to start your day right!

Delicious Variations to Try

Sweet Potato & Black Bean Chili

Replace the zucchini and carrots with 2 cups of diced sweet potatoes. The natural sweetness pairs beautifully with the smoky spices.

Smoky Chipotle Vegetarian Chili

Add 1-2 chopped chipotle peppers in adobo sauce and reduce the chili powder slightly for a smoky, spicy kick.

Lentil & Bean Chili

Incorporate 1 cup of cooked green or brown lentils for added texture and protein. This variation is great for batch cooking.

Corn & Tomato Chili

Add 1 cup of fresh or frozen corn kernels for a pop of sweetness and extra crunch.

Spicy Pumpkin Chili

Mix in 1 cup of pumpkin puree for a creamy texture and subtle fall flavor. This is a nutrient-dense way to boost your chili’s vitamin A content.

Conclusion

This vegetarian chili recipe is a fantastic addition to your 5:2 diet meal plan. It’s packed with wholesome ingredients that provide energy and nutrition without excess calories, making it ideal for fasting days.

The combination of beans, vegetables, and spices creates a comforting, satisfying dish that’s easy to prepare and customize.

Not only does it support your health goals, but it also offers a delicious, warming meal perfect for any day of the week. Try experimenting with the variations to keep your taste buds excited.

And when you’re ready to explore more delicious recipes, check out our Braised Pork Ribs With Radish Recipe or our hearty Boots And Sonny’S Chili Recipe for other styles of chili delight.

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