Give Chili Extra Fiber By Adding This Underrated Bean To The Pot

If you're looking for easy ways to add more fiber to your meals, there's an underrated bean you can toss into your next pot of chili. Chickpeas will enhance the flavor and texture of the dish, as well as give it an extra fiber boost — they contain around 12.5 grams of dietary fiber per cooked cup. If you're making three-bean chili, using chickpeas along with pinto and kidney beans (which have about 15 to 16 grams of fiber per cup) can significantly increase your daily dietary fiber intake.

Chickpeas have a mild, nutty taste that can add depth to your chili recipe. They also soak up spices like cumin, garlic, and peppers, helping to create a more balanced flavor. While softer beans can become mushy when simmered for a long time, chickpeas retain a relatively firm exterior. After cooking, the center of each bean becomes tender and creamy.

Overall, the texture of chickpeas improves the mouthfeel of chili, giving it a hearty bite. They can also bulk up vegetarian or vegan chili to make it feel more substantial and filling. Alternatively, if you're making a high-protein turkey chili recipe, the nuttiness of the chickpeas can complement the savoriness of the meat.

Chickpeas particularly complement warming spices like cinnamon, coriander, and cumin. Plus, because they are starchy, they can help mellow chili seasonings if you add too much spice and the dish becomes overly hot or sharp. If you're making a recipe that calls for a rich, fatty meat like lamb, chickpeas can balance acidic ingredients like citrus juice and tomatoes while cutting through some of the heaviness of the meat.

If your chili turns out overly runny or watery, you can remedy the issue with these versatile beans. Try using mashed chickpeas to thicken your chili broth. As a bonus, the starchy liquid from a can of chickpeas, also called aquafaba — don't toss it out! — can add some body to the dish.

Chickpeas also work well with other high-fiber ingredients, such as butternut squash. Both ingredients have a very mild flavor, but the squash is sweet while the beans are nutty. Simmering the two together in chili can highlight the warm, savory seasonings while also boosting the nutritional value of the dish.