About the Recipe

Double Bean Chilli Stew is a hearty, protein-rich vegetarian dish that combines two types of beans for maximum nutrition and flavor. Kidney beans and black beans come together in a bold, spiced tomato base, creating a satisfying, fiber-packed meal that's perfect for batch cooking and meal prep. This versatile stew is naturally vegan, gluten-free, and can easily be customized to suit various dietary needs while delivering robust, comforting flavors.

Suitable For

• Weight management (high fiber, filling)
• Prediabetes / Type 2 diabetes (low-GI beans)
• Cardiovascular risk patients (plant-based, cholesterol-free)
• High-protein diet plans (excellent plant protein)
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans
• Vegan / Plant-based diets

Standard Portion

1 Serving – ~350g

Ingredients

• ½ cup kidney beans, cooked (~100g)
• ½ cup black beans, cooked (~100g)
• ½ cup chopped onion (~60g)
• 1 garlic clove, minced
• 1 cup chopped tomatoes (fresh or canned)
• ½ cup low-sodium vegetable stock
• 1 tsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp chili powder (adjust to taste)
• ½ tsp dried oregano
• Salt and black pepper, to taste
• Optional toppings: fresh coriander, low-fat Greek yogurt, sliced avocado

Preparation

1. Prep ingredients: Drain and rinse both types of beans if using canned. Finely chop the onion and mince the garlic.
2. Sauté the aromatics: Heat 1 tsp olive oil in a large pot over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Add the garlic and cook for 30 seconds.
3. Toast the spices: Stir in the ground cumin, smoked paprika, chili powder, and oregano. Cook for 1 minute, stirring constantly, to release the spices' aromas.
4. Add liquids and tomatoes: Pour in the chopped tomatoes and vegetable stock. Stir well to combine, scraping up any browned bits from the bottom of the pot.
5. Add the beans: Add both the kidney beans and black beans to the pot. Stir to combine. Bring to a gentle simmer.
6. Simmer: Reduce heat to low, cover partially, and simmer for 20–25 minutes, stirring occasionally, until the stew thickens and the flavors meld together.
7. Season and serve: Taste and season with salt and black pepper as needed. Serve hot, topped with fresh coriander, a dollop of low-fat Greek yogurt, or sliced avocado if desired.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~280 kcal)

• Reduce beans to ½ cup total
• Add more non-starchy vegetables (peppers, zucchini)

Prediabetes / Type 2 Diabetes

• Both beans have a low to moderate GI
• Pair with leafy greens or cauliflower rice

High Cholesterol

• Already cholesterol-free and plant-based
• Skip high-fat toppings like avocado

Hypertension

• Use low-sodium stock
• Rinse canned beans to reduce sodium

High-Protein Diet Plan

• Add 50g cooked chicken or turkey
• Top with 30g pumpkin seeds

Result: Protein rises to ~28–30g per serving