April 23, 2008

Quick and Healthy Recipe: Vegan Chili

I created this recipe (featured in the October 2007 issue of Oxygen magazine) two years ago when I decided I wanted to use my chickpeas and kidney beans for more than just salads.

I have often been disappointed by vegetarian chili at restaurants.

It's either too salty, gloopy, or a slightly superior alternative to refried beans.

This recipe is not only easy and nutritious, it is also chock full of taste.

I've had serious meat-eaters tell me this vegan chili surpasses many of the beef ones they've eaten!

Preparation Time: 40 minutes
Yield: 4 servings

4 Tbsp. extra virgin olive oil
8 garlic cloves, minced

1/2 cup red or white onion, finely chopped

1 cup red pepper, cut into small chunks
1 cup green pepper, cut into small chunks
1 cup low-sodium chickpeas

1 cup low-sodium kidney beans
1 cup low-sodium black beans
Regular or sodium-free chili powder (to taste)
Paprika (to taste)
1/2 cup frozen sweet corn kernels

1.5 cans Del Monte petite-cut diced tomatoes with zesty jalapeƱo peppers

1/2 cup crumbled soy beef (optional; I recommend Boca or Morningstar Farms, both available in the frozen foods section of supermarkets)


1. Heat olive oil in a medium-sized pot. When hot, add garlic and onions. Simmer for a few minutes. Stir frequently.
2. Add peppers and beans. Stir, add spices, and raise heat to high (this helps absorb the spices more efficiently). Stir frequently
3. Lower heat to medium-high. Add diced tomatoes, corn, and soy beef (if using).

4. Stir well and cook at high heat for 5 minutes.

NUTRITION INFORMATION (without crumbled soy beef):

450 calories
2g saturated fat

420 mg sodium

10g fiber
14g protein

NUTRITION INFORMATION (with crumbled soy beef):

530 calories
2g saturated fat

630 mg sodium

12g fiber

24g protein

1 comment:

Christine said...

I just made this tonight for dinner. My boyfriend, who at 14 won a chili contest and is thus pretty picky about his chili....LOVED IT!