vegan chili has got to be one of my favorite dishes and yet i hardly ever take the time to cook it. once you do so and have it cooking on the stove you can easily take out whatever you need for now and keep the leftovers in the fridge or freezer. if you ask me, chili is also the most suitable dish to cook for a whole bunch of people since usually everyone likes it and you can prepare it hours or even days ahead and keep reheating it. if you wanna get a glimpse on the easiest but tastiest vegan chili recipe out there, keep reading.
because chili is usually high in protein due to all the beans, it will keep you full for quite some time. beans aren’t just beans though, they can be real heroes! first, nutrition experts these days emphasize that we should be eating much more plant proteins. one portion of beans provides about 7 grams of protein, the same amount as a portion of chicken, meat or fish. this means beans aren’t just a great plant based source of protein, they are also the healthier option to get your protein in.
second, beans contain an abundance of fiber which contributes to lowering your cholesterol and triglyceride levels. here it’s important to note that if you use canned beans, you should always make sure to rinse them in water before further use. this way you can ditch up to 40 percent of the sodium.
aside from valuable protein and fiber, beans contain a variety of nutrients including antioxidants, vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. these are found in many other vegetables, fruit and legumes but beans especially can help you to fill up on them.
to pair up the chili i used buckwheat bulgur which i recently found at my local store. not sure if it’s available everywhere because i haven’t heard or seen it before either. however, if you can’t find it and you are not gluten intolerant, you can also use regular wheat bulgur. if you prefer to avoid gluten or if you even have to due to health reasons, brown rice or plain white rice go perfectly with the chili as well. i could even imagine to enjoy it with some bread only, preferably my homemade buckwheat bread.
by now you should definitely be convinced of all the great benefits this vegan chili brings along. if not, maybe the flavor will do the magic. so go ahead, invite friends or family and cook up a storm of this chili, you won’t regret it afterwards!
- 1 onion
- 2 garlic cloves
- 2 ripe tomatoes
- 1 can diced tomatoes
- 1 can kidney beans
- 1 can black beans
- 1 can corn
- 3-4 carrots
- 1 cup buckwheat bulgur (or brown rice)
- 1 tbsp coconut oil
- 2 tsp chili powder
- 1 tbsp ground cumin
- 1/2 cup water (or vegetable stock)
- salt to taste
- chopped fresh cilantro
- 1. finely dice garlic and onion. chop tomatoes and grate the carrots.
- 2. drain and thoroughly rinse the beans and the corn.
- 3. next, take a big pot and heat the coconut oil over medium-high heat.
- 4. add onion and carrots, stirring often, until the onion is soft and translucent, about 5 minutes. add the garlic and sauté for 1 minute.
- 5. stir in the canned and fresh tomatoes, beans, and corn.
- 6. add in water, ground cumin and chili powder.
- 7. bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. if it's too dry, add more water.
- 8. in the meantime, use another pot and cook the bulgur or rice according to package directions.
- 9. season the chili with salt to taste and serve with fresh cilantro.
- side note: you can easily store this in your freezer for up to three days or freeze it in airtight containers for future use.