WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
Double Bean and Roasted Pepper Chili is a hearty, plant-based dish packed with bold, smoky flavors and nourishing ingredients. Combining two types of beans with sweet, roasted peppers and a rich tomato base, this chili delivers a satisfying balance of protein, fiber, and warmth. Infused with aromatic spices, it’s a comforting and versatile meal that’s perfect for batch cooking, easy weeknight dinners, and a range of healthy, diet-friendly eating plans.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes (low-glycemic, high-fiber)
Cardiovascular risk patients
High-protein diet plans (with beans and optional lean meat)
Low-carb / calorie-controlled diets (adjust beans portion)
PCOS-friendly meal plans
Standard Portion (1 Serving – ~350g)
100g cooked kidney beans
100g cooked black beans
1 roasted red pepper, chopped (~100g)
½ cup chopped onion (~60g)
1 garlic clove, minced
½ cup chopped tomatoes (fresh or canned)
½ cup low-sodium vegetable or chicken stock
1 tsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp chili powder (adjust to taste)
1 tsp dried oregano or thyme
Salt and black pepper, to taste
Optional: 1 tbsp fresh coriander, chopped
Ingredients (1 Serving)
100g kidney beans, cooked
100g black beans, cooked
1 roasted red pepper, chopped (~100g)
½ cup onion, chopped
1 garlic clove, minced
½ cup chopped tomatoes
½ cup low-sodium stock
1 tsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp chili powder
1 tsp dried oregano or thyme
Salt and black pepper
Optional: fresh coriander
Preparation
Preparation
Prep vegetables: Roast the red pepper under a grill or in the oven until charred, peel and deseed it, then chop. Chop onions and mince garlic. Drain and rinse canned beans.
Sauté aromatics: Heat 1 tsp olive oil in a medium pot over medium heat. Add chopped onion and cook 3–4 minutes until translucent. Add garlic and cook 30 seconds until fragrant.
Add spices: Stir in ground cumin, smoked paprika, chili powder, and oregano. Cook 1–2 minutes to release aromas.
Combine beans and peppers: Add kidney beans, black beans, roasted red pepper, chopped tomatoes, and stock. Stir to combine.
Simmer: Bring chili to a gentle simmer, cover partially, and cook 15–20 minutes, stirring occasionally, until slightly thickened.
Season and garnish: Taste and adjust salt and pepper. Stir in fresh coriander if using.
Serve: Enjoy hot on its own or with a small portion of whole grains or cauliflower rice for a lower-carb option.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount per Serving (Approx.) |
Calories | ~320 kcal |
Protein | 15–18 g |
Carbohydrates | 45–50 g |
Fat | 6–8 g |
Fiber | 12–14 g |
Weight Loss (~250 kcal)
Reduce beans to 70g each
Increase non-starchy vegetables (zucchini, spinach)
Prediabetes / Type 2 Diabetes
Keep beans moderate; focus on fiber-rich vegetables
Avoid added sugar in canned tomatoes
High Cholesterol
Use only olive oil
Extra beans or lentils add protein without saturated fat
Hypertension
Use low-sodium stock and canned beans
Skip added salt; rely on herbs and spices
High-Protein Diet Plan
Add 50g cooked lean chicken, turkey, or tofu
Protein rises to ~25–28 g per serving