This vegan chili is incredibly flexible and delicious. It can be made with any kind of bean without compromising taste.
Beans are a great source of plant based protein that simultaneously boost your fiber intake, unlike animal proteins alone. Because of the high fiber content of beans, they digest slowly. This slow digestion helps to keep blood sugar levels stable while helping you to feel fuller longer. Beans are also a great option for weight loss and weight management because of this trait. Increased fiber intake can help you to decrease calorie consumption overall without leaving you feeling too hungry.
Compared to meats, beans are an extremely cost effective way of getting clean protein. If you’re buying dry beans you can even control the method of preparation for easier digestion.
Beans contain phytic acid, often referred to as an “anti-nutrient”. It binds to minerals and can be difficult for your stomach to breakdown and absorb the healthy nutrients in beans. For better digestion, start your bean preparation with soaking. Soaking your beans for 12 hours can help to reduce phytic acid levels significantly, making it easier for your stomach to absorb the nutrients beans offer.
Vegan Chili Recipe
Below is a recipe shared by Stephanie Weaver from Recipe Renovator. This recipe combines textured soy protein and beans for plenty of protein. If you don’t have soy protein in your pantry, no worries, this chili can be made with beans alone. Try serving this chili over brown rice for a more filling meal.
Suitable for:
vegan, gluten-free, reduced-sugar diets
Not for:
low-sodium or migraine diets
Ingredients
- 1 tbsp extra-virgin olive oil
- 2 cloves garlic large
- 1/2 onions large, any color
- 1 cup organic textured soy protein
- 2 tbsp chili powder (10 g)
- 1/2 tsp chipotle powder (1-2 g)
- 28 ounces tomatoes crushed, canned without salt (800 g)
- 15 ounces dried beans kidney or any kind, cooked
- 1 bell peppers red
- 1 cup carrots diced
- 1/2 cup cashews
- 1/2 cup raisins
- 1 tsp agave syrup or maple syrup
- 1 pinch sea salt
- 3 green onions chopped, scallions, spring onions
Instructions
- Heat one cup of water (microwave is fine). Add the textured soy protein and let sit while you are doing everything else.
- Prep the vegetables: Mince the garlic, slice the green onion, dice the red pepper, onion, and carrot.
- In a large skillet with a lid, heat oil and saute onion and carrot for five minutes.
- Add the garlic and cook for one minute.
- Stir in chili powder and chipotle if using and cook one more minute.
- Add rest of ingredients. Bring to a boil over high heat, then reduce heat to low and simmer, covered for 30+ minutes.
