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Easy High Fiber Chili Recipe

Why the heck is there a high fiber chili recipe on a website devoted to older adult advocacy and healthcare information?  Good question!   There are 2 big reasons why.

  1. To assist in recovery after surgery: It is important to make sure to get plenty of fiber when recovering from a medical procedure such as surgery, especially if you’re on narcotic pain medication.  A high fiber diet will help keep you regular when you might otherwise spend an entire week being miserable and constipated.
  2. This recipe freezes and stores very well which is fantastic if your activity level is decreased due to pain, difficulty with mobility, etc. Aside from surgery recovery, this is a great recipe for older adults to have on hand to make sure they are getting good nutrition.  It is a tasty, healthy meal that you can easily and quickly warm up in the microwave when you’re ready to eat it.  Since there are no animal products in the recipe, it keeps in the fridge a little longer than a meaty chili might.



  • 1package HamBeens 15 BEAN SOUP® w/ Ham Flavor packet (I got it from the dry beans/rice aisle at Wal-Mart)
  • 1onion , diced
  • 1bell pepper , diced
  • 1can (10 oz) diced tomato with green chiles
  • 1can (6 oz) tomato paste
  • 8cups vegetable broth
  • 1 packet of any chili seasoning mix (1.25 oz)
  • salt & pepper to taste (you probably won’t need this)



  1. Rinse beans
  2. In a 6QT slow cooker, combine beans, onion, peppers, and broth.
  3. Stir in the chili seasoning and the flavor packet that comes with the beans.
  4. Cover and cook on high for 5-6 hours or until beans are tender.
  5. Add in diced tomatoes and tomato paste, then cook for an additional 30 minutes.
  6. Enjoy!

*If you want to get fancy, you can top it with avacado, cilantro, cheese, sour cream, etc.

This makes 8 good sized servings.  Each serving has about 300 calories, 18 grams of protein, and 21 grams of fiber!  My suggestion is to separate each serving into individual glass storage containers.  Keep half of them in the fridge and the other half in the freezer and thaw/reheat as needed.  Click here to check out some of my favorite glass storage bowls. (Disclaimer:  I get commissions for purchases made through links in this post.)

Note:  Choose your ingredients wisely if you are on a low sodium diet.

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