Start here if you’re new to grain bowls:

• Learn the basic formula
• Jump to easy recipe ideas

I know it’s going to be an excellent week when I’ve got all of my grain bowl components prepped and in the fridge for fast, easy, and healthy meals all week long.

If Grain Bowls look intimidating to you or you’re just not sure how to build one, or if you’re looking for new buddha bowl ideas, this is the article for you! My aim is to include loads of options and inspiration – I want to bowl you over with grain bowl ideas! I know, I know, that was a stretch. Carrying on …

What is a Grain Bowl?

Grain bowls aren’t actually new – they’re more like a modern name for a very classic way of eating: building a meal around a grain, then adding vegetables, protein, and sauce.

Across many food cultures, this “base + toppings” structure has existed for centuries. In Asia, it shows up in rice bowls like bibimbap. In the Mediterranean and Middle East, it appears in grain-and-legume-based meals paired with vegetables, herbs, and yogurt or tahini sauces. Worldwide, people have long combined starches, vegetables, and proteins in a single bowl.

What is on the newer is the Western “grain bowl” trend, which grew popular in the 2010s along with interest in meal prep, plant-based eating, and customizable “build-your-own” meals. The appeal is simple: grain bowls are flexible, balanced, and endlessly adaptable.

What is a Buddha Bowl?

A Buddha Bowl is essentially a grain bowl but vegetarian or vegan. It’s more veggie-forward and often served cold or room temp, which makes it even easier to prep ahead (no reheating when serving!)

But why is it called a Buddha Bowl? Apparently because a full bowl resembles the rounded “belly-like” appearance of Buddha. It could also be because it’s connected loosely to Buddhist-inspired vegetarian eating traditions.

Why You’ll Love Grain Bowls

• Perfect for meal prep – I’ll often prepare a grain, roast a vegetable, clean some greens, and make a sauce, then keep the components in the fridge. Then it’s just a matter of opening a can of beans, chopping up an avocado or another veg, and assembling the bowl.
• Solves the lunch conundrum – I don’t know if it’s just me, but lunch is the most difficult meal of the day! It’s so hard to come up with healthy vegetarian options that come together quickly (it’s the time of day when I have the smallest amount of time). So when I’ve got grain bowl ingredients prepped and ready, lunch is a breeze.
• SO easy – Once you have the components prepped, it’s super easy to assemble grain bowls for quick nutritious meals.
• Endlessly customizable – Hate kale? Swap in some arugula! Not a fan of tofu? There are plenty of other protein options available! It’s super easy to create your very own “house” grain bowl that is fine-tuned to your tastes.

How to Make A Grain Bowl

1. First, add your grain base.
2. Next, arrange the main veggie(s) to the side.
3. Add the protein.
4. Pile on the greens.
5. Add toppings and garnishes.
6. Drizzle with sauce.
7. Devour!

Easy Grain Bowl Recipe Ideas

With all of the ingredient options available to you, the combos are pretty much endless. But here are some of my favorites:

Sweet Potato & Chickpea Grain Bowl

Quinoa with roasted sweet potatoes, chickpeas, shredded kale, and a delicious green goddess dressing, lots of pickled red onions, pepitas, creamy avocado, and micro-greens.

Black Bean & Sweet Potato Grain Bowl

Brown rice topped with crisp lettuce, black beans, roasted sweet potatoes, avocado, and cilantro lime dressing. Pepitas are a great addition too!

Mediterranean Grain Bowl

Rice, farro, or bulgur with roasted or fresh red bell peppers, cucumber, spinach, and chickpeas with crumbled feta and Kalamata olives. Drizzle with Greek salad dressing or Tzatziki sauce, or add a generous dollop of hummus.

Peanut Thai Veggie Grain Bowl

On a base of brown rice, add crispy pan-fried tofu, fresh spinach, steamed broccoli, and sliced bell peppers. Drizzle with peanut sauce and garnish with salted peanuts.

Veggie Sushi Grain Bowl

Seasoned rice with carrots, cucumbers, avocado, edamame, sesame seeds, and sesame-wasabi dressing. Yum!

Meal Prepping Grain Bowls

One of the best things about buddha bowls? They’re perfect for meal prep.

I pick a protein and a grain, and start with prepping those. Place them in an airtight container and place them in the fridge, then prep your veggies. Store those in the fridge, and whip up some sauce. Place that in a jar or container. Now you have a whole grain bowl meal prep kit on your refrigerator shelf for super easy lunches and dinner all week long!

I hope that having more information about how to make a grain bowl is inspiring to you! I just love that they’re so great for meal prep and are so easy to customize to match any craving I might have. Here’s to beautiful Buddha bowls in your future!

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Grain Bowl Formula (How to Build a Perfect Buddha Bowl)

Grain bowls (also known as Buddha Bowls) are my favorite way to make sure I'm getting a good amount of veggies and fiber in my diet. They're full of nutrients, ridiculously satisfying, perfect for prepping ahead of time, and endlessly customizable!

Course dinner, lunch

Diet Vegan, Vegetarian

Keyword buddha bowl, grain bowl

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 bowl

Author Kare

Ingredients

1/2 cup grain base (choose one)

• rice white or brown
• farro
• quinoa not a grain but a seed that acts like a grain
• bulgur
• couscous a pasta, but behaves like a grain
• buckwheat

3/4 cup protein (choose one)

• tofu baked tofu, pan-fried tofu, or air-fryer tofu
• edamame
• chickpeas
• black beans
• white beans like navy beans or cannellini beans
• cooked lentils
• peas
• chopped hard-boiled eggs

1 cup veggies (1/2 cup roasted or fresh veg + 1/2 cup greens)

• roasted sweet potatoes
• roasted butternut squash
• roasted cauliflower
• roasted broccoli
• roasted carrots
• sliced cucumbers
• shredded raw carrots
• cherry tomatoes
• sliced bell peppers
• baby arugula
• baby spinach
• shredded kale
• shredded cabbage
• shredded romaine lettuce
• mixed spring greens

1/4 cup garnish/toppings (choose one or more)

• avocado
• pickled red onions
• fresh herbs
• cheese if dairy is ok
• micro-greens
• pumpkin seeds
• sunflower seeds
• sesame seeds
• hemp seeds
• chopped nuts
• olives

3 tablespoons sauce/dressing (choose one)

• lemon tahini sauce
• green goddess dressing
• cilantro lime sauce
• pesto
• peanut sauce
• vinaigrette

Instructions

• Place the grains in a medium-size serving bowl. Arrange the protein, veggies, greens, and garnish/toppings over the grains. Drizzle with dressing and serve.

Notes

Cooking time is basically just for assembly, not for cooking individual components. 

The post Grain Bowl Formula (How to Build a Perfect Buddha Bowl) appeared first on Kitchen Treaty.

With pinto, kidney, navy, and black beans along with a can of chili beans, this 5-Bean Chili has the best texture and is brimming with flavor.

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love Five Bean Vegetarian Chili
• Ingredients
• Adaptation/Variation
• How to Make 5-Bean Chili
• More Vegetarian Chili Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

I love, love, love a good slow cooker vegetarian chili, but lately, I’ve been wanting to add some stovetop chili recipes to my arsenal. Sometimes I just don’t have time to plan ahead!

I wanted to create a vegetarian chili recipe that was a bit new and interesting, but still falls firmly into traditional (meatless) chili territory. I had a hunch that adding several different types of beans would lend an interesting texture to a vegetarian chili, and I’m pleased to report my hunch was right!

This 5-Bean Chili recipe is one of those recipes that was, in my opinion, perfect on the first try. I love when that happens! I’ve made it a few times since though, and it’s *chefskiss* perfect every time.

Why You’ll Love Five Bean Vegetarian Chili

• Easy stovetop chili recipe – No planning ahead like with Crock Pot recipes(well except for making sure you have the groceries on hand!)
• Just a few minutes prep time – Most of the cooking time is dedicated to simmering so that the flavors can really develop. Whip up some cornbread, watch Bachelor in Paradise, do some embroidery. You’ve got time!

Ingredients

• Olive oil – For sautéing the veggies
• Green bell pepper
• Onion – I tend to use standard yellow onions in my chili, but if all you have is a red onion, white onion, or sweet onion on hand, that will work too.
• Garlic – Three cloves, minced finely. It adds so much flavor!
• Chili powder – If you prefer a spicy chili, seek out a hotter chili powder. Or grab a mild chili powder for less heat.
• Ground cumin
• Dried oregano
• Smoked paprika
• Tomatoes – I like to use canned whole tomatoes for this chili because they’re nice and saucy and add great texture. Smash them with a potato masher to your desired consistency as soon as you add them.
• Cocoa powder – Just a couple of teaspoons really adds depth of flavor. Don’t knock it until you try it!
• Beans – Chili beans in sauce, black beans, navy beans, kidney beans, and pinto beans. Love this combo!
• Salt – To taste.

Adaptation/Variation

• 5-Bean & Corn Chili – Stir in a cup of frozen corn kernels towards the end of cooking.

I hope you love this vegetarian 5-Bean Chili as much as we do! It’s such an easy vegetarian chili recipe yet so heart and absolutely full of flavor.

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Easy 5-Bean Chili

This super hearty vegetarian chili has, yep, FIVE different beans for a variety of flavors and textures! An easy stovetop chili that comes together quickly and simmers until perfect.

Course Main Course

Cuisine American

Keyword chili

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 6 servings

Calories 502kcal

Author Kare

Ingredients

• 1 tablespoon olive oil
• 1 medium green bell pepper diced [1 1/2 cup]
• 1 medium yellow onion diced [about 2 cups]
• 3 medium cloves garlic minced
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1 28-ounce can whole tomatoes
• 2 cups low-sodium vegetable broth
• 2 teaspoons cocoa powder
• 1 teaspoon kosher salt + more to taste
• 15 ounces chili beans in sauce 1 can; NOT drained
• 15 ounces kidney beans 1 can; drained
• 15 ounces black beans 1 can; drained
• 15 ounces pinto beans 1 can; drained
• 15 ounces navy beans 1 can; drained

Instructions

• Place a large pot over low heat. Add the olive oil. When hot, add the onions and green peppers. Saute, stirring occasionally, until soft, 8 minutes or so. Add the garlic, chili powder, cumin, oregano, and smoked paprika. Cook, stirring, for another minute.
• Add the tomatoes. Use a potato masher to smash the tomatoes. Stir in the vegetable broth, cocoa powder, salt, and beans.
• Increase heat to high. When the chili comes to a boil, reduce to a simmer. Simmer until thickened, 30-40 minutes.
• Taste and add more salt if desired. Serve with sour cream, fresh cilantro, diced avocado, shredded cheddar, and tortilla chips and/or cornbread.

Notes

Freezer notes: This chili freezes really well. Just let it cool then scoop leftovers into a freezer bag, label, and freeze.

 

Nutrition

Serving: 2cups | Calories: 502kcal | Carbohydrates: 88g | Protein: 29g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 930mg | Potassium: 1566mg | Fiber: 30g | Sugar: 6g | Vitamin A: 584IU | Vitamin C: 21mg | Calcium: 171mg | Iron: 9mg

More Vegetarian Chili Recipes

• 20-Minute White Bean Chili
• Black Bean Veggie Chili
• Crock Pot Pumpkin Red Lentil Chili
• Instant Pot Vegetarian Chili

The post Easy 5-Bean Chili appeared first on Kitchen Treaty.

It’s a vegetarian riff on the viral TikTok bowl with cottage cheese, roasted sweet potatoes, avocado, taco-seasoned ground beef, and a generous drizzle of hot honey.

I love sweet potatoes and black beans together, so I thought black beans would make the perfect swap-in for the ground beef. And it really is excellent!

The Story Behind the Recipe

Okay, I fully admit that I wasn’t really on board with the idea of a savory cottage cheese bowl. Did I wrinkle my nose the first time I saw a viral video pop up in my feed? Yes, yes I did.

But then I kept seeing it over and over again, and I thought, can this many people be wrong about these crazy-looking bowls?

So I dove in, except, as a vegetarian, I don’t do ground beef – so I swapped in some taco-seasoned black beans. And the truth is … it is actually really delicious. Super satisfying, super tasty, unbelievably filling.

And so, here I am sharing this vegetarian cottage cheese bowl!

Why You’ll Love This Vegetarian Cottage Cheese Bowl

• Tons of protein! As written, this recipe makes two huge cottage cheese bowls or three smaller reasonable-sized bowls. If you opt for the large-and-in-charge bowl, you’re looking at 33 grams of protein. For the smaller bowl, 1/3 of the recipe, it’s 22.
• Easy to meal prep: Just make the components ahead of time and keep them in your fridge for hearty cottage cheese bowls whenever you want them.
• Now vegetarians get to try the trend! If you’re a vegetarian or just looking for something leaner that doesn’t contain beef, now you can get in on the savory cottage cheese bowl trend!

Ingredient Info

• Roasted sweet potatoes: You’ll toss about 2 1/2 cups of diced sweet potatoes in olive oil, garlic powder, salt, and pepper, then roast them until caramelized and golden.
• Taco black beans: Just drain a can of black beans (but don’t rinse) and warm with a bit of taco seasoning.
• Cottage cheese: You can go with plain cottage cheese, but I find it really levels up these bowls to mix the cottage cheese with fresh lime juice, cilantro, and a bit of salt.
• Avocado
• Hot honey, crushed red pepper flakes, Tabasco sauce, and coarse sea salt to finish

Adaptations/Variations

• Squash it up: When fall rolls around, I can’t wait to swap the sweet potato for butternut squash.
• Make it vegan/dairy-free: I know they’re called cottage cheese bowls, but these bowls are also great without the cottage cheese. If you’re vegan, try a drizzle of pure maple syrup over the top (and extra crushed red pepper flakes)

How to Make Sweet Potato & Black Bean Cottage Cheese Bowls

1. First, roast the sweet potatoes.
2. Next, warm the black beans with the taco seasoning.
3. In a small bowl, mix the cottage cheese with the lime, cilantro, and salt.
4. Add cottage cheese to a large bowl and scoop in the black beans and sweet potatoes.
5. Nestle in the avocado.
6. Drizzle with hot honey.
7. Top with crushed red pepper flakes, a few dashes of Tabasco, a bit of coarse sea salt, and a touch of fresh cilantro if you’d like.

Whether you’ve seen the trend on TikTok or Instagram or not, I know this is a weird one! So I’m super curious what you think after you try it. Leave me a comment/review to tell me what you think! Have I finally lost it? Tell it to me straight; I can take it.

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Sweet Potato & Black Bean Cottage Cheese Bowl (a Vegetarian Version of the Viral Bowl)

Taco-seasoned black beans, roasted sweet potatoes, creamy avocado, lime-cilantro cottage cheese, and a generous drizzle of hot honey. A vegetarian version of the viral bowl! This recipe makes two large cottage cheese bowls or three smaller bowls.

Diet Gluten Free, Vegetarian

Keyword cottage cheese bowl, vegetarian cottage cheese bowl

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 bowls

Calories 724kcal

Author Kare

Ingredients

Roasted sweet potatoes:

• 1 medium sweet potato about 3/4 pound or 2 1/2 cups; peeled and diced
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

Taco-seasoned black beans:

• 14 ounces canned black beans drained but not rinsed; 1 can; 1 1/2 cups
• 2 teaspoons taco seasoning

Cottage cheese:

• 1 1/2 cups cottage cheese
• 1 tablespoon fresh lime juice
• 1 tablespoon fresh cilantro minced
• 1/4 teaspoon kosher salt

For the bowls:

• 1 medium avocado diced
• 2 tablespoons hot honey
• crushed red pepper flakes
• 3-4 dashes Tabasco sauce optional
• salt to taste; I like a course finishing salt like Maldon sea salt flakes
• freshly ground black pepper

Instructions

Roast the sweet potatoes:

• Preheat oven to 400°F.
• Add sweet potatoes to a rimmed cookie sheet and drizzle with olive oil. Sprinkle the garlic powder, salt, and pepper over the top. Use a spatula or clean hands to toss the sweet potatoes until well-coated.
• Place in the oven and roast until tender and browned in spots on the outside, 20-25 minutes, stirring once while cooking.

Warm the black beans:

• Add the drained but not rinsed black beans to a skillet or saucepan. Stir in the taco seasoning. Cover and heat on low until warmed through. Remove from heat until ready to serve.

Mix up the cottage cheese:

• Add the cottage cheese to a small bowl. Add lime, cilantro, and 1/4 teaspoon salt. Stir until combined.

Assemble the bowls:

• Divide the beans between 2 or 3 bowls (makes two large bowls or three smaller but still generous bowls). Divide the cottage cheese, sweet potatoes, and avocado between the bowls.
• Drizzle hot honey over the top of each bowl. Sprinkle with additional salt if desired (especially the avocado), then sprinkle crushed red pepper flakes over the top, too. Add a few dashes of Tabasco if desired.
• Garnish with a little more chopped cilantro and serve.

Notes

As written, this recipe makes two large cottage cheese bowls or three smaller-sized bowls.

Nutrition

Serving: 1bowl | Calories: 724kcal | Carbohydrates: 88g | Protein: 33g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Cholesterol: 27mg | Sodium: 2213mg | Potassium: 1677mg | Fiber: 24g | Sugar: 27g | Vitamin A: 16435IU | Vitamin C: 21mg | Calcium: 251mg | Iron: 5mg

More Protein-Powered Vegetarian Recipes

• Tofu Fried Rice
• Crispy Buffalo Tofu
• Black Bean, Quinoa, & Sweet Potato Chili

The post Savory Vegetarian Cottage Cheese Bowl (with Sweet Potatoes & Black Beans) appeared first on Kitchen Treaty.

These Black Bean & Rice Enchiladas make a super easy vegetarian dinner.

The Story Behind the Recipe

I’ve always thought of enchiladas as being a bit too … labor intensive. But lately, I decided to tackle my prejudice against enchiladas, and I’m so glad I did!

I started with a simple and easy homemade enchilada sauce, then set out to make an equally simple yet delicious and hearty vegetarian enchilada recipe. I know rice isn’t necessarily a traditional ingredient, but I really like how the rice fills out these black bean enchiladas and makes them feel even more like a meal-in-one.

Why You’ll Love Black Bean & Rice Enchiladas

• Fast! They’re surprisingly quick to put together.
• Simple! I don’t add a ton of ingredients to these black bean enchiladas. We’re keeping it simple, here. That said …
• Versatile! This is an extremely versatile recipe. Omit the cheese or swap it for dairy-free cheese if you’re eating vegan/dairy-free. Add a bunch of veggies if you like (roasted sweet potatoes, broccoli, and cauliflower would be excellent!) Make it your own!
• Perfect for leftover rice! I don’t know what it is about rice … but there’s ALWAYS a bit leftover, I swear! I love that this black bean & rice enchilada recipe uses up a cup of leftover cooked rice.

Ingredients

• Olive oil – For sauteing the veggies.
• Onion – A standard yellow onion will do here, but use your fave (sweet or red are great too)
• Red bell pepper – Yellow or orange will work, too.
• Garlic – Finely minced fresh garlic.
• Cumin – For an earthy touch of flavor.
• Salt – To taste.
• Black beans – One can, or about 1 1/2 cups cooked black beans from scratch.
• Rice – You’ll need one cup of cooked rice (I like to use brown rice). If you don’t have any leftover rice, start with about 1/3 cup of raw rice and cook it according to package instructions.
• Tortillas – You’ll need 10 (6-inch) corn tortillas or flour tortillas, whichever is your fave.
• Enchilada sauce – Use your favorite brand or make your own homemade enchilada sauce!
• Cheese – I like to use shredded medium cheddar, but you can swap in your fave cheddar or even jack cheese. Pepper jack would add a nice little spicy kick!
• Optional garnishes – Avocado, cilantro, scallion, whatever you want

Adaptations/Variations

• Vegan Black Bean & Rice Enchiladas: Omit the cheese or swap in a dairy-free substitute.
• Black Bean Enchiladas: Just omit the rice.
• Black Bean & Sweet Potato Enchiladas: Add 1 cup diced roasted sweet potatoes.

Tip for Success

Spreading the sauce on the tortillas should be enough to soften them up (at least in my experience). But if your tortillas are cracking when you roll them them up, I suggest wrapping them in a clean wet kitchen towel and microwaving them for a few seconds at a time until soft, or place them in the oven at 200 degrees F for about 10 minutes until warm and pliable. 

I hope you love this vegetarian enchiladas recipe! We’ve been loving these easy black bean enchiladas for easy dinners, and they warm up well for a quick and hearty lunch, too.

I’m so glad I got over my enchilada prejudice and learned they’re actually super easy to make!

More Vegetarian Mexican-Inspired Recipes

• Veggie Enchilada Casserole
• Portobello Fajitas
• Refried Bean & Cheese Burritos
• Beans & Greens Tacos
• Lentil Walnut Taco “Meat”
• Vegetarian Taco-Stuffed Sweet Potatoes

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Black Bean & Rice Enchiladas Recipe

These easy vegetarian enchiladas are super hearty, full of black beans, rice, spices, veggies, and lots of melty cheddar cheese!

Keyword black bean and rice enchiladas, black bean enchiladas, vegetarian enchiladas, veggie enchiladas

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 8

Calories 989kcal

Author Kare

Ingredients

• 2 tablespoons olive oil
• 1 medium onion diced; about 2 cups
• 1 red bell pepper diced; about 1 cup
• 2 medium cloves garlic minced
• 1 teaspoon ground cumin
• 1/2 teaspoon kosher salt plus more to taste
• 1 (15-ounce) can black beans drained and rinsed
• 1 cup cooked brown rice
• 10 6-inch corn or flour tortillas
• 1 batch red enchilada sauce 3 cups / 24 ounces
• 2 1/2 cups shredded cheddar cheese 10 ounces

Instructions

• Preheat oven to 350°F. Have a 9×13" baking pan ready

Sauté the filling ingredients

• In a large skillet over medium-low heat, heat the olive oil. Add the onion and bell pepper. Saute, stirring occasionally, until tender, 5-6 minutes. Add the garlic and saute, stirring frequently, for one more minute.
• Stir in the cumin and salt and then add the black beans and cooked rice. Stir until combined then remove from heat.

Assemble the enchiladas

• Set up an assembly line with the filling, the enchilada sauce, the cheese, a large plate with the stack of tortillas on it, and the baking dish.
• Spread 1-2 tablespoons of the enchilada sauce over the first tortilla. Add 1/3 cup of the filling horizontally down the center. Top with 2 tablespoons shredded cheddar. Starting at the bottom, roll the enchilada up tight and set it in the baking dish.
• Continue with the remaining tortillas.
• Pour the remaining enchilada sauce over the top and use a spatula to spread it evenly. Sprinkle the remaining cheese over the top.

Bake & finish the enchiladas

• Bake for 25-30 minutes, until bubbling and hot.
• Garnish with chopped cilantro, avocado, and chopped scallions if desired. Serve.

Notes

Serving size averages out to about 1 1/2 enchiladas.

Spreading the sauce on the tortillas should be enough to soften them up (at least in my experience). But if your tortillas are cracking when you roll them them up, I suggest wrapping them in a clean wet kitchen towel and microwaving them for a few seconds at a time until soft, or place them in the oven at 200 degrees F for about 10 minutes until warm and pliable. 

Vegan/Dairy-Free Option:

Use dairy-free cheddar or omit it entirely. 

Nutrition

Serving: 2enchiladas | Calories: 989kcal | Carbohydrates: 146g | Protein: 57g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 35mg | Sodium: 660mg | Potassium: 1927mg | Fiber: 46g | Sugar: 3g | Vitamin A: 854IU | Vitamin C: 20mg | Calcium: 450mg | Iron: 12mg

The post Black Bean & Rice Enchiladas Recipe appeared first on Kitchen Treaty.

We’re loading up your classic vegetarian black bean chili with a wide variety of vegetables for a nutrient-dense, fiber-rich, super hearty chili situation, and I am there for it!

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love Black Bean Veggie Chili
• Ingredients
• How to Make Black Bean Vegetable Chili
• Tips for Success
• More Vegetarian Chili Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

It’s said that you should strive for 30 plant-based foods per week for gut microbiome diversity (source). Even as someone who eats a lot of plant-based foods, this sounded to me like a pretty overwhelming goal. So I set out to create a few super veggie-heavy recipes that get me a good amount of the way there. With cilantro, avocado, and jalapeños as a garnish, this black bean vegetable chili has 13 different plant-based foods. In a single bowl!

I’ve created a lot of vegetarian chili recipes over the years. I think chili can be so super hearty without any meat, and the possibilities really are endless. For this chili recipe, I wanted to create one that was absolutely jam-packed with veggies. I even added potatoes! Which is, admittedly, a super weird ingredient for chili, but it works. If you’ve ever had Amy’s vegetarian chili in the can, they have (or had, I can’t find it now) a veggie chili that has potatoes in it, and it’s delicious, so I figured that was permission enough to go for it.

I tested a few iterations of this Black Bean Veggie Chili, eventually settling on the one that packed in the most veggies but still tasted amazing. I’m super in love with this homemade veggie-packed chili, and I hope you love it, too!

Why You’ll Love Black Bean Veggie Chili

• Tastes amazing. I tested this chili a lot until I finally settled on one that was full of flavor AND full of veggies for the perfect Black Bean Vegetable Chili.
• Feel-good chili! We’ve got a massive variety of veggies in a protein-packed vegetarian chili.
• Meal-prep and freezer friendly. Whip up a big batch and freeze some or just have it in the fridge to enjoy all week long. (Check out my post about ideas for using up leftover chili if you want ideas about how to mix it up!)

Ingredients

• Olive oil – For sautéing the first layer of flavor: The onion, bell pepper, carrots, and garlic.
• Onion – I tend to use a standard yellow onion for this black bean veggie chili, but sweet onion or red onion will work too.
• Red bell pepper – Any bell pepper will work. If you only have green, yellow, or orange, go for it! This chili recipe isn’t fussy that way.
• Carrots – For some added color and veggie love.
• Garlic – Three cloves, minced, which is about a tablespoon. In a pinch, you can substitute 1 1/2 teaspoons of garlic powder, but I prefer fresh garlic here.
• Chili powder, cumin, oregano, and smoked paprika – All of the spices add tons of chili flavor. We’ve got spiciness from the chili powder, earthiness from the cumin and oregano, and smokiness from the smoked paprika.
• Black beans – You’ll want three cans, or about 4 1/2 cups cooked black beans from scratch.
• Diced tomatoes – Canned diced tomatoes, here. I like to use fire-roasted diced tomatoes for the added touch of smoky flavor.
• Vegetable broth – You can get the boxed version, make it from bullion (which is more cost-effective), or make your own veggie broth.
• Potatoes – I like to use Yukon Gold potatoes for their buttery flavor (and because I don’t have to peel them!) Red potatoes or peeled Russet potatoes will work, too.
• Salt & pepper – The classic flavor enhancers!
• Broccoli – Tiny-diced broccoli florets bring brassica-level nutrition and add some pretty green color. I love broccoli in this black bean veggie chili!
• Corn – Frozen corn is the easiest to use in this recipe. I like to grab the fire-roasted corn for added smokiness.
• Fresh lime juice – For a hit of acid and bright flavor.
• Garnish – Avocado, sliced scallions, sour cream or vegan sour cream, shredded cheese, and/or fresh cilantro to top it off.

Tips for Success

• Level-up the spiciness, if you like. This is a fairly mild chili recipe (assuming you use mild chili powder). If you want a spicier chili, you can do one or more of the following:
  • Add a diced jalapeno pepper or another fresh hot pepper along with the tomatoes and beans. 
  • Use a spicier chili powder blend. 
  • Add 1/2-2 teaspoons cayenne pepper. 
  • Add a pinch of crushed red pepper flakes with the tomatoes and beans. 
  • Add several dashes of Tabasco sauce or your favorite hot sauce at the end of cooking or pass it around so individuals can spice it up to their desired level.
• Freezer friendly: This chili freezes really well. I scoop leftovers into freezer bags, label, and stick in the freezer for super-easy future meals.

I hope this Black Bean Veggie Chili achieves keeper recipe level in your house like it has in ours! It’s hearty, satisfying, veggie heaven.

More Vegetarian Chili Recipes

• 20-Minute White Bean Chili
• Crock Pot 3-Bean Chili
• Sweet Potato Quinoa Chili
• Instant Pot Chili
• Black Bean & Mango Chili
• Pumpkin Red Lentil Chili
• Black Bean Pumpkin Chili

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Black Bean Veggie Chili Recipe

This might be the most veggie-packed chili out there! We're talking carrots, broccoli, corn, bell pepper – even potato (trust me!) Easy to make and super freezer friendly. A new fave!

Course Main Course

Cuisine American

Keyword black bean chili, black bean vegetable chili, black bean vegetarian chili, black bean veggie chili

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 463kcal

Author Kare

Ingredients

For the black bean veggie chili

• 1 tablespoon olive oil
• 1 medium onion diced; about 2 cups
• 1 red bell pepper chopped; about 1 cup
• 2 medium carrots diced; about 1 cup
• 3 cloves garlic minced; about 1 tablespoon
• 2 tablespoons chili powder*
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 3 15-ounce cans black beans drained but not rinsed [3 15-ounce cans]
• 2 15-ounce cans fire-roasted diced tomatoes
• 1 1/2 cups low-sodium vegetable broth
• 2-3 medium Yukon gold potatoes scrubbed and diced small; about 2 cups
• 1 teaspoon kosher salt plus more, to taste
• 1/2 teaspoon freshly ground black pepper plus more, to taste
• 1 cup broccoli florets diced small
• 1 cup frozen corn I like fire-roasted corn for a added touch of smoky flavor, but any frozen corn kernels will do
• 1/2 lime squeezed

Optional toppings

• sour cream or vegan sour cream
• shredded cheddar or Monterey Jack
• fresh cilantro
• sliced jalapeños
• lime wedges for squeezing over the top
• chopped red onion, sweet onion, or scallions
• diced avocado

Instructions

• Set a large soup pot or Dutch oven over medium-low heat. Add the olive oil. When hot, add the diced onion, red bell pepper, and carrots. Saute, stirring occasionally, until tender, 5-6 minutes.
• Add the garlic, chili powder, cumin, oregano, and smoked paprika. Cook, stirring frequently, for another minute.
• Stir in the beans, tomatoes, vegetable broth, potatoes, salt, and pepper. Increase heat to high and cook, stirring, until the chili comes to a boil. As soon as it comes to a boil, reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally.
• Stir in the broccoli and frozen corn and cook for an additional 10 minutes.
• Taste and add more salt and pepper if desired (I add another teaspoon of salt at least, but I like things on the salty side, so I like to keep the salt content modest so you can adjust to taste.) Squeeze the lime over the top. Serve with assorted toppings.

Notes

As written, this is a mild chili recipe. If you want a spicier chili, here are some ideas.

• Add a diced jalapeno pepper or another fresh hot pepper along with the tomatoes and beans. 
• Use a spicy chili powder blend. 
• Use 1/2-2 teaspoons cayenne pepper. 
• Add a hefty pinch of crushed red pepper flakes with the tomatoes and beans. 
• Add several dashes of Tabasco sauce or your favorite hot sauce at the end of cooking. 

* Chili powder note

Chili powders can really vary in heat. If you have a milder chili powder, use the full two tablespoons – if you have a more extreme chili powder, you may want to start with less then add more to taste. 

Freezer notes

This chili freezes really well. I scoop leftovers into freezer bags, label, and stick in the freezer for super-easy future meals.

Nutrition

Calories: 463kcal | Carbohydrates: 30g | Protein: 57g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 141mg | Sodium: 406mg | Potassium: 1493mg | Fiber: 10g | Sugar: 6g | Vitamin A: 1116IU | Vitamin C: 48mg | Calcium: 115mg | Iron: 10mg

The post Black Bean Veggie Chili Recipe appeared first on Kitchen Treaty.

But after coming up with these Chipotle Butternut Squash & Black Bean Quesadillas, I’m not quesadilla-pouty anymore. Not even a little bit.

These vegan quesadillas are so full of flavor! Butternut squash is tossed with minced chipotles and then roasted, for a smoky-spicy-golden one-two flavor punch. Seriously, it’s worth some additional time to roast your butternut squash. Roasting brings out the squash’s natural sugars, caramelizing them into a sweet and nutty situation. So good.

Once that roasted butternut squash is smashed onto your tortilla, add a good amount of black beans. Protein and fiber, baby! I love to use these Supremely Delicious Black Beans from Scratch – my fave. And then – super important – give the whole thing a good squeeze of lime before adding the top tortilla.

I have honestly never watched the Netflix show “Salt, Fat, Acid, Heat,” but I feel pretty good about that combo going on right here.

So what is it about these vegan quesadillas that make me forget the cheese? That mashed roasted butternut squash! It really lends a creamy factor that makes me forget all about cheese.

The cherry on top of the situation is this Avocado Crema Sauce. OMG – dip that quesadilla wedge into a big vat of sauce and mmmmmmm.

(By the way, you can totally add vegan cheese – or cheese-cheese for the dairy-eaters! – to these if you absolutely want to. My fave that I tried when testing these quesadillas is the vegan pepper jack by Miyokos. But seriously – they really don’t need it!)

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Vegan Chipotle Butternut Squash & Black Bean Quesadillas

So much flavor packed into these simple quesadillas! Creamy butternut squash roasted with chipotle peppers, black beans, a good hit of lime and fried up golden-crisp – so good. Don't forget the Avocado Crema sauce on the side!

Course dinner

Cuisine American, Mexican

Keyword vegan quesadilla

Prep Time 35 minutes minutes

Cook Time 30 minutes minutes

Servings 4 people

Author Kare

Ingredients

Roasted Chipotle Butternut Squash

• 3 cups cubed butternut squash about 1/2 of a small butternut squash; roughly 3/4-inch cubes
• 2 tablespoons chipotle peppers in adobo sauce, minced from a 7-ounce can of chipotle peppers in adobo; save the rest for another use
• 1 tablespoon olive oil
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

Quesadillas

• 8 flour tortillas
• 1 batch roasted chipotle butternut squash
• 1 1/2 cups black beans
• 1 each lime halved, for squeezing over the filling before cooking
• 4 tablespoons olive, vegetable, or canola oil
• avocado crema or your favorite salsa for serving

Instructions

Make the Roasted Chipotle Butternut Squash

• Preheat oven to 400 degrees Fahrenheit. Place cubed butternut squash in a medium bowl and add minced chipotles in adobo, olive oil, salt, and pepper. Toss until chipotle is well-distributed. Pour squash onto a large rimmed baking sheet and spread into a single layer. Place in oven.

  Bake, stirring once or twice, 25-30 minutes until fork-tender and golden in places. Pull from oven and set aside.

Assemble and Cook the Quesadillas

• Place a large saute pan over medium heat to warm up while you assemble your first quesadilla.
• To assemble the quesadillas, lay out one flour tortilla. Add 1/4 of the squash. Using a fork, mash the squash. Add 1/4 of the beans. Squeeze some lime juice over the beans and squash and cover with the second tortilla, pressing down to help the quesadilla hold together. Repeat with remaining three quesadillas.
• Cook, one at a time. Add 1 tablespoon of oil to the hot pan. Use a spatula/turner to distribute the oil around the entire surface of the pan. When the oil is hot, carefully transfer the quesadilla to the pan and cook until the tortilla is puffed and golden, then flip, cooking the other side until puffed and golden.
• Use the spatula to transfer the quesadilla to a cutting board and, using a chef's knife, cut into wedges. Transfer to a plate and serve with avocado crema or salsa.

Notes

We love these quesadillas with Vegan Avocado Crema! 

The post Vegan Chipotle Butternut Squash & Black Bean Quesadillas appeared first on Kitchen Treaty.

Yes, it’s glorious to start out the week with a fridge brimming with gloriously healthy meals in perfect glass containers. But to be honest, in my opinion, getting to that point is such a chore!

I’ve spent entire Sundays meal-prepping for the week and wondered afterwards where half my weekend went. Sunday evening, I flop on the sofa in a heap, feeling like I’ve just prepared a Thanksgiving meal. No one wants to feel like they’ve prepared a Thanksgiving meal every single weekend! Well, at least not me.

A sneaky, much easier way to prep for me is to make a meal bigger than I need, then save the rest in the fridge or freezer. Another, less fancy word for this, I suppose, is “leftovers.” Leftovers are the best!

Also, I just like to make the meals I do make easy. This hearty, savory Sheet Pan Black Bean, Sweet Potato, & Kale Breakfast Hash works perfectly on both fronts.

It cooks up one sheet pan and also – if I’m the only one partaking – gives me three mornings’ worth of breakfasts. The first, hot out of the oven, and the next two days worth in the form of leftovers. No lost Sundays, just 30 minutes or so one morning – most of it hands off. Win!

I’ve found that for me, the most satisfying breakfasts with the most staying power involve lots of protein and fiber. Lentils or beans are perfect for that. Sweet potatoes – tossed in a few spices then roasted – lend a nice dose of carbs and vitamins. Lastly, some kale. Because kale!

I kind of feel like some avocado on the side is mandatory, not only because it adds some nice healthy fat to the equation, but also because it’s delicious. I also like a smattering of scallions, maybe some salted pepitas, and – if I really want a rib-sticking situation (vegans, avert your eyes) – perhaps a poached egg on top.

Go ahead, turn on your oven and give this one a try one morning. It’s worth it! Or make it on a Sunday for breakfasts during the week, because if you’re into it, this really is a great meal prep breakfast situation. And if you are into it, please know I envy your meal-prepping dedication and stamina and I wish I was you. 🙂

More Sheet Pan Recipes

• Sheet Pan Tofu & Veggies
• American Flag Sheet Cake
• Crispy Sheet Pan Gnocchi with Veggies & Sausage

More Breakfast Recipes with Avocado

• Avocado Toast with Poached Eggs
• Cucumber Hummus Avocado Toast
• Black Bean & Avocado Breakfast Scramble
• High Protein Vegan Breakfast Bowl
• Crunchy Vegetarian Breakfast Tacos

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Sheet Pan Black Bean, Sweet Potato, & Kale Breakfast Hash

An easy, hearty breakfast that cooks up on a sheet pan (and makes perfect leftovers for later in the week)!

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Author Kare

Ingredients

• 1 medium sweet potato about 3/4 pound or 12 ounces, peeled and cut into 3/4-inch dice
• 1 tablespoon olive oil
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground cumin
• 1/8 teaspoon smoked paprika
• 1/2 teaspoon salt + more to taste
• 1 15-ounce can black beans, drained and rinsed
• 2 cups shredded curly kale
• Freshly ground black pepper to taste

Suggested accompaniments:

• Sliced avocado
• Poached egg
• Salsa

Instructions

• Preheat oven to 400 degrees Fahrenheit and pull out a large rimmed sheet pan.
• Place the cubed sweet potato on the sheet pan and drizzle the olive oil over the top. Sprinkle the onion powder, garlic powder, cumin, smoked paprika, and 1/2 teaspoon salt over the top. Toss with a wooden spoon or (easier) your hands to distribute the oil and spices. Try to give each piece of sweet potato as much space as possible.
• Bake until tender and beginning to brown, 15-20 minutes, tossing once halfway through. Remove from oven and add the beans and kale to the pan. Toss with a wooden spoon to mix everything together. Place in oven for another 5 minutes until the beans are warmed through and the kale has wilted.
• Remove from oven. Taste and add additional salt and pepper if desired. Serve with avocado, salsa, and/or a poached egg if desired.

Notes

Vegetarian option (if you’re a vegetarian who eats eggs):

Add a poached egg if desired.

The post Sheet Pan Vegetarian Breakfast Hash appeared first on Kitchen Treaty.

With bubbly, hearty vegetarian pumpkin chili topped with a golden lid of buttery pumpkin cornbread, we’re talking double the pumpkin goodness!

Some recipes are really, really stubborn. As in, it takes a lot (a looooottttt) of attempts to get it just right.

This pumpkin chili cornbread bake definitely dug its heels in. First, the cornbread wouldn’t cook all the way through. So I halved the cornbread portion of the recipe, while also working on perfecting the pumpkin chili part – but then the cornbread didn’t have much taste after being halved. Why? I don’t know! It was the same exact recipe!

So then I tested cornbread recipes until I got the flavor, moist-factor, and, you know, got it to actually bake through.

It might take me awhile to look back at this recipe without seeing an entire October dedicated to developing the recipe, instead of recalling its Halloween-perfect, totally-awesome-for-fall vibe.

I mean really, stubbornness isn’t a terrible thing. I can be stubborn. My guy’s stubborn. Our kid … yeah. Stubbornness leads to tenacity and drive, right? I mean, I’m not sure I’ve ever heard of a tenacious casserole though.

At least not until now.

The truth is, I really love this Pumpkin Chili Cornbread Bake. I set out to create a one-dish dinner of pumpkin chili with the must-have cornbread situation baked right on top. And as long as I was going to pumpkin town, I thought, why not make it pumpkin cornbread?

It pleases me to no end that this recipe uses exactly one standard-size can of pumpkin puree – one cup of it goes into the chili, the rest goes into the cornbread. Yes!

The chili is a quick stovetop version, borrowing its flavor profile from this pumpkin red lentil chili. We’ve got chili spices but we’ve also got some cinnamon and cocoa powder (trust me), plus, of course, lots of pureed pumpkin which adds a nice sweet note, nutrients galore, and a wonderful thick texture.

And then the cornbread! Moist thanks to pumpkin, a bit sweet due to the brown sugar, a bit of cinnamon and a hint of cloves just to make sure it stays firmly in fall town. But then we have jalapeños. Because they’re cute and a bit of heat is always nice.

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Pumpkin Chili Cornbread Bake

Fall’s favorite dinner, pumpkin chili, cooked up casserole style with a layer of glorious pumpkin cornbread baked right over the top. The perfect cornbread-to-chili ratio, right here!

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Author Kare

Ingredients

Pumpkin chili:

• 1 tablespoon olive oil
• 1/2 medium yellow onion diced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1 14-ounce can fire-roasted petite diced tomatoes
• 1 14-ounce can cooked black beans, drained and rinsed
• 1 14-ounce can cooked kidney beans, drained and rinsed
• 1 cup pumpkin puree not pumpkin pie filling (here’s how to make your own)
• 1 jalapeno pepper seeded and diced small
• 1 tablespoon cocoa powder
• 1 teaspoon kosher salt

Pumpkin cornbread:

• 1/2 cup pumpkin puree there should be just enough left in the can from the chili
• 1/2 cup unsweetened almond milk or cow’s milk
• 3 tablespoons canola oil
• 3 tablespoons dark brown sugar
• 1 egg
• 3/4 cup stone-ground yellow cornmeal
• 1/4 cup all-purpose flour
• 1/2 teaspoon ground cinnamon
• Pinch ground cloves
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon kosher salt
• 1 jalapeno pepper sliced into coins (optional)

Assorted optional toppings:

• More fresh jalapeno peppers
• Sour cream or vegan sour cream
• Fresh cilantro

Instructions

• Preheat oven to 375 degrees Fahrenheit.
• Make the pumpkin chili. To a medium pot over medium-low heat, add the olive oil. When hot, add the onion. Cook, stirring occasionally, until translucent. Add the chili powder, cumin, cinnamon, and cloves and cook, stirring constantly, for another minute. Add the tomatoes, beans, pumpkin, jalapeno, cocoa powder, and salt. Stir to combine. Bring to a simmer, stirring occasionally, then remove from heat.
• Prepare the pumpkin cornbread. In a medium bowl, whisk together the pumpkin, milk, oil, brown sugar, and egg. Place a sifter over the wet ingredients and add the cornmeal, flour, cinnamon, cloves, baking powder, baking soda, and salt. Sift together over the wet ingredients (if there are any larger particles of cornmeal remaining, just pour it in.)
• Use a wire whisk to combine the ingredients, switching to a wooden spoon or spatula/scraper if needed and mixing just until incorporated and no more.
• Pour the chili into a 2.5- to 3- quart baking dish (I use a 13″x9″ dish). Pour the cornbread over the top, carefully spreading to the edges. Arrange jalapeno slices on top if desired.
• Bake 35-40 minutes, until cornbread is cooked through – check by inserting a toothpick into the cornbread and if it comes out clean, you’re good.
• Scoop out individual servings and pass assorted toppings around the table if desired.

Notes

Vegan option:

The chili is already vegan. For the cornbread portion, use almond milk and omit the egg. Voila! Vegan!

The post Pumpkin Chili Cornbread Bake appeared first on Kitchen Treaty.

In our house, chili is a staple. It pretty much happens weekly this time of year. Chili is just one of those meals that bridges the dietary divide – I love, love, love that it appeals to (and can easily be customized for) vegans, meat-eaters, gluten-free-ers, and vegetarians alike.

Generally, we start with a tasty base of beans, veggies, and spices. Most of the time, my carnivorous guy is actually plenty happy if we stop there, but sometimes he likes to top his with a bit of cheese and sour cream. Other times, he might stir a bit of cooked ground beef or shredded chicken into his serving. Meanwhile, I enjoy a vegan version.

Either way, it’s hearty, delicious, and comforting. Yesss.

I have several chili recipes here on Kitchen Treaty, but none that took advantage of the Instant Pot in all of its greatness. Until now! Because today I have for you a super simple Instant Pot chili recipe that might just become your own back-pocket chili recipe. It’s certainly become mine.

Instant Pot Vegetarian Chili Ingredients

This Instant Pot chili recipe takes advantage of the flavor from chili powder, cumin, veggies, fire-roasted crushed tomatoes, and, of course, the flavor-boosting situation that pressure cooking brings to the table.

The full list of ingredients is:

• Black beans – I love the meatiness and heft they add to vegetarian chili! Use canned or homemade.
• Onion
• Bell pepper – red, yellow, or orange will do
• Garlic
• Oregano – A must, imo, for veg chili!
• Chili powder & cumin
• Fire-roasted crushed tomatoes (though diced work just fine too)
• Jalapeno pepper – for a bit of heat
• Salt
• Water – just a cup (the Instant Pot needs it!)

How to Make It

It’s super easy! Simply saute onions, bell pepper, and oregano together in the Instant Pot. Then add garlic and spices, saute for one more minute, pour in the jalapeño, tomatoes, black beans, and water, and stir.

Then just hit a few buttons and hearty deliciousness is on the table in no time.

This is without a doubt our new back pocket chili recipe. I hope you find it pocket-worthy too!

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Instant Pot Vegetarian Chili

With less than 10 ingredients, this hearty chili comes together quickly and easily. It might be fast and simple, but thanks to the magic of pressure cooking, it tastes like it simmered all day. So, so good!

Course Main Course

Cuisine American

Keyword chili

Prep Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 260kcal

Author Kare

Ingredients

• 2 teaspoons olive oil
• 1 medium yellow onion diced) (about 2 cups
• 1 red, yellow, or orange bell pepper diced
• 1 teaspoon dried oregano
• 2 medium cloves garlic minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 3 cups cooked black beans or 2 [15-ounce] cans, drained
• 15 ounces crushed tomatoes I like fire-roasted for a little extra dose of flavor
• 1 medium jalapeno pepper seeded and minced*
• 1 teaspoon kosher salt
• 1 cup water

Topping ideas:

• Cashew sour cream
• Diced avocado
• Cilantro
• Diced red onion

Instructions

• Hit “Saute” button on your Instant Pot. Add olive oil. When hot, add the onions, bell pepper, and oregano. Saute, stirring occasionally, until tender, about 7 minutes.
• Add the garlic, chili powder, and cumin and cook, stirring constantly, for one minute.
• Add the beans, tomatoes, jalapeño, salt, and water. Stir to combine.
• Place the lid on the Instant Pot and make sure the release valve is in the “sealing” position. Press the “Manual” button (or “Pressure Cook” button on newer models) and set the timer for 5 minutes.
• After the 5 minutes is up, quick-release by flipping the release valve to “venting.” Remove lid.
• Scoop into individual bowls and add toppings if desired.
• Keeps in the refrigerator for about 3 days. Freezes well too.

Notes

Recipe cook time includes sauté time and ramp-up time (when the Instant Pot is building pressure). Hands-on time is about 25 minutes including gathering ingredients, chopping veggies, sautéing, and preparing any toppings.

 

* I suggest tasting a bit of the flesh of the pepper before deciding how much to put in. Jalapenos can really vary in heat. If the flesh is mild (sometimes it’s so mild it tastes like a bell pepper!) and you want some heat, you will probably want to add some seeds. If the flesh is already spicy, you may want to omit the seeds altogether and/or only add half of the pepper.

Nutrition

Serving: 1.5cups | Calories: 260kcal | Carbohydrates: 46g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Sodium: 796mg | Potassium: 968mg | Fiber: 16g | Sugar: 8g | Vitamin A: 2396IU | Vitamin C: 54mg | Calcium: 103mg | Iron: 6mg

The post Instant Pot Vegetarian Chili appeared first on Kitchen Treaty.

Butternut squash soup is the best thing ever. No! Wait! Black bean soup is the best thing ever!

Stop arguing with yourself, self! BOTH soups are the best thing ever! Okay, except one other possibility: helloooo, mash-up. Two great things that go great together: butternut squash soup and black bean soup – together as one.

Yes, today, the issue is finally settled. Bester than best. A black bean soup WITH butternut squash, and the result is spectacular!

Table of Contents

• The Story Behind the Recipe
• Butternut Squash Black Bean Soup Ingredients

• Jump to the Full, Printable Recipe
• Read Reviews & Comments

The Story Behind the Recipe

Always on a mission to increase the protein quotient in recipes, I got to thinking recently about adding beans to traditional roasted butternut squash soup. Soon, I found myself dreaming of southwest flavors, and this Roasted Butternut Squash Black Bean Soup was born.

Butternut Squash Black Bean Soup Ingredients

You’re never going to guess the two main ingredients in this soup.

Okay, fine … I guess it’s pretty easy to guess.

I kept this one super simple, because that’s how I like to roll. Okay possibly also because I am a little lazy. Here are all the ingredients:

• Butternut squash – roasted to glorious perfection.
• Black beans – hearty, smoky, perfect. I highly HIGHLY recommend starting with these homemade black beans for that extra fist-pump of flavor, but canned black beans totally do fine too.
• Olive oil – For sauteing the onion and garlic.
• Onion & garlic – Classic flavor builders!
• Veggie broth – I like to use low-sodium vegetable broth so I can better control the overall salt content.
• Paprika, cumin, cinnamon, and cayenne pepper – sweet paprika, ground cumin, a nice warm touch of cinnamon, and a bit of cayenne pepper for a touch of heat.
• Red wine vinegar – Adds a tiny but zingy punch of flavor.
• Toppings – Crunchy baked corn tortilla strips, cilantro, more butternut squash, some sour cream or cashew sour cream, and a sprinkle of paprika. All optional but highly recommended.

Basically, this butternut squash and black bean soup is the best. thing. EVER.

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Butternut Squash and Black Bean Soup

Fall soup gone hearty! Or is it hearty black bean soup gone autumn? Either way, this mash-up of two favorite is a warming, satiating affair.

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Calories 226kcal

Author Kare

Ingredients

For the roasted butternut squash:

• 6 cups cubed butternut squash peeled and seeded, 3/4-inch dice (about 1/2 a large squash)
• 1 tablespoon olive oil
• 2 teaspoons ground cumin
• 1/2 teaspoon Hungarian sweet paprika or plain paprika
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

For the soup:

• 1 tablespoon olive oil
• 1 medium yellow onion diced small (about 2 cups)
• 3 medium cloves garlic minced
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/8 – 1/4 teaspoon cayenne pepper to taste
• 1/2 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste
• 4 cups 32 ounces low-sodium vegetable broth
• 3 15-ounce cans cooked black beans, drained, divided (about 4 1/2 cups total)
• 1 tablespoon red wine vinegar

Garnishes:

• Baked corn tortilla strips*
• Sour cream or cashew sour cream
• Cilantro
• Roasted & salted pepitas
• More roasted butternut squash
• A sprinkle of paprika

Instructions

• First, get the butternut squash in the oven. Preheat oven to 400 degrees Fahrenheit. Add butternut squash to a large bowl and toss with olive oil. Sprinkle with cumin, paprika, salt, and pepper and toss again until well-coated. Spread on a large rimmed baking sheet – I like to line mine with parchment paper for easier clean-up. Bake, stirring once or twice, until tender and some sides are golden brown, about 25 minutes.
• While the squash roasts, start the soup. Set a medium soup pot over medium-low heat. Add the olive oil. When hot, add the onion. Cook, stirring occasionally, until the onion is soft and just beginning to brown, about 8 minutes. Add garlic, cumin, cinnamon, cayenne, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper and cook, stirring constantly, for one minute.
• Add the vegetable broth and 2 cans (3 cups) of the drained black beans. Stir well and remove from heat.
• When the squash is cooked, add half the squash to the soup. Working in batches with a blender or using an immersion blender, puree the soup. Return the soup to the stovetop and add the remaining can (1 1/2 cups) beans and all but 1/2 cup of the remaining butternut squash. Stir and cook over medium low until hot.
• Add red wine vinegar and stir to combine. Taste and add more salt, pepper, and/or cayenne if desired.
• Serve with assorted toppings and reserved roasted butternut squash.

Nutrition

Calories: 226kcal | Carbohydrates: 38g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Sodium: 843mg | Fiber: 8g | Sugar: 7g

The post Butternut Squash Black Bean Soup appeared first on Kitchen Treaty.