Add More Fiber to Chili by Stirring In This Overlooked Bean

If you want a simple way to boost the fiber in your meals, consider adding chickpeas to your next pot of chili. This often-overlooked bean can improve both the flavor and the texture of the dish while adding a healthy dose of dietary fiber — about 12.5 grams per cooked cup. In a three-bean chili, pairing chickpeas with pinto and kidney beans, which each provide roughly 15 to 16 grams of fiber per cup, can significantly raise the meal’s overall fiber content.

Chickpeas have a mild, nutty flavor that brings extra depth to chili. They also absorb seasonings such as cumin, garlic, and peppers, helping the dish taste more balanced. Unlike softer beans that may break down during long simmering, chickpeas tend to keep a firm exterior, while the inside turns tender and creamy after cooking.

Their texture also gives chili a heartier bite and a more satisfying mouthfeel. That makes them especially useful in vegetarian or vegan versions, where they can help the pot feel fuller and more substantial. They can also work well in turkey chili, where their nutty flavor complements the savory meat.

Chickpeas pair well with many familiar chili flavors

Chickpeas go especially well with warming spices such as cinnamon, coriander, and cumin. Because they are starchy, they can also soften chili seasoning if the dish becomes too hot or sharp. In recipes that use richer meats like lamb, chickpeas can help balance acidic ingredients such as tomatoes and citrus juice while cutting some of the meat’s heaviness.

If your chili ends up thinner than you want, chickpeas can also help fix that. Mashing some of the beans into the pot can thicken the broth, and the liquid from a can of chickpeas, known as aquafaba, can add even more body if you use it instead of discarding it.

They also combine nicely with other high-fiber ingredients, including butternut squash. Both have mild flavors, but the squash brings sweetness while the beans add a nutty note. Cooked together, they can highlight chili’s warm, savory seasoning while improving the dish’s nutritional value.