Diabetes Forecast

Baja Bean Chili With Guacamole

Chili doesn’t require meat in order for it to be a bodacious bowl of flavor. This recipe proves it. It’s loaded with beans, has the perfect touch of heat, and is topped with a delightful dollop of guacamole. One generous cup is super filling, too. Check out how much fiber you get!

Per Serving

Baja Bean Chili With Guacamole

Makes: 6 Servings
Serving Size: Generous 1 cup chili, 1 Tbsp guacamole
Calories 260
Fat 6 g
Saturated Fat 1 g
Carbohydrate 43 g
Fiber 14 g
Sugars 7 g
Cholesterol 0 mg
Sodium 640 mg
Potassium 735 mg
Protein 14 g
Phosphorus 220 mg
Choices: Starch 2, Nonstarchy Vegetable 2, Fat 2
  • Makes: 6 Servings
  • Serving Size: Generous 1 cup chili, 1 Tbsp guacamole
  • Preparation Time: 15 minutes
  • Cooking Time: 35 minutes


1 Tbsp. extra-virgin olive oil
1 large Vidalia or other sweet onion, finely diced
1 small jalapeño pepper, with some seeds, minced
Juice of 1 lime (2 Tbsp)
1/4 tsp. plus 1/8 tsp sea salt, divided
2 large cloves garlic, minced
1 1/2 Tbsp. chili powder
1 tsp. ground coriander
2 1/4 cups low-sodium vegetable broth
1 can crushed roasted tomatoes
2 cans red kidney beans, rinsed and drained
1/2 cup guacamole of choice


  1. Heat the oil in a large saucepan over medium heat. Add the onion, jalapeño, lime juice, and 1/8 tsp of the salt and sauté until the onion is softened, about 8 minutes. Add the garlic and sauté for 1 minute.
  2. Stir in the chili powder, coriander, broth, tomatoes, and the remaining 1/4 tsp salt and bring to boiling over high heat. Reduce heat to medium low. Stir in the beans and simmer, uncovered, about 20 minutes, stirring occasionally, until the desired consistency is reached.
  3. Ladle the chili into bowls, top each with a generous 1 Tbsp of the guacamole, and serve.

Food Flair: Use a mixture of kidney and black beans for more flavor and color nuance. For an aromatic and lovely finish, stir in or garnish with chopped fresh cilantro.

Adapted from The All-Natural Diabetes Cookbook, 2nd Edition by Jackie Newgent, RDN, CDN.


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