Vegetarian Red Bean Chili

Kcal: 370 |

P: 17 |

F: 12 |

C: 55 |

Fiber: 16

Ingredients

Red kidney beans (canned, drained): 150g (3/4 cup), Bell pepper (red): 50g (1/3 cup, diced), Onion: 50g (1/3 cup, diced), Garlic: 3g (1 clove, minced), Tomatoes (canned, diced): 150g (3/4 cup), Corn (frozen): 50g (1/4 cup), Water: 120ml (1/2 cup), Olive oil: 5ml (1 tsp), Chili powder: 2g (1/2 tsp), Smoked paprika: 1g (1/4 tsp), Ground coriander: 1g (1/4 tsp), Dried oregano: 1g (1/4 tsp), Lime juice: 5ml (1 tsp), Avocado: 30g (1/4 medium, diced), Soya yogurt (plain, unsweetened): 30g (2 tbsp), Fresh cilantro: 5g (1 tbsp, chopped), Salt and black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1.Heat 5ml olive oil in a skillet over medium heat, add 50g diced onion and 3g minced garlic, and sauté for 3–4 minutes until soft, then stir in 50g diced red bell pepper and cook for another 2–3 minutes, add 150g drained red kidney beans, 50g frozen corn, 150g diced canned tomatoes, 120ml water, 0.2g chili powder, 1g smoked paprika, 1g ground coriander, 1g dried oregano, and salt and black pepper to taste. Simmer uncovered for 10-12 minutes until slightly thickened, then stir in 5ml lime juice and remove from heat. 2. Spoon into a bowl and top with 30g diced avocado, 30g unsweetened soya yogurt, and 5g chopped cilantro, serve warm.

Menopause Benefits

This vibrant Red Bean and Vegetable Chilli is designed to support women’s health throughout the premenopausal, menopausal, and postmenopausal stages. Red kidney beans provide plant-based protein and fibre, which help promote satiety, support digestive comfort, and maintain steady energy during this phase. Bell pepper, onion, and tomatoes add a colourful array of antioxidants, including vitamin C and lycopene, which support immune function and skin vitality. Corn brings natural sweetness and additional fibre, while garlic and olive oil offer heart-healthy and anti-inflammatory benefits. The blend of chilli powder, smoked paprika, coriander, and oregano not only delivers bold, warming flavour but also supplies phytonutrients that may help ease inflammation and support overall well-being. A squeeze of lime juice brightens the dish and enhances iron absorption, while avocado provides heart-healthy fats and potassium for blood pressure support. A dollop of soya yogurt adds creaminess and plant-based probiotics for gut health, and fresh cilantro finishes the chilli with a burst of flavour and phytonutrients. Altogether, this fibre-rich, nutrient-dense chilli supports bone health, stable energy, and digestive wellness, making it a comforting and empowering choice for women at this stage of life.

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