two bean chili
A classic chili, spicy and hearty. This bowl has won over my heart, before this particular soup came into my life I wasn’t the biggest fan of chili, but now it’s a staple meal to make and keep in the freezer for lazy nights.
I like to use a mixture of beans to change up the flavours and colours, my favourites are red kidney beans and white beans; try out different combinations and find your ultimate chili. Beans (also called legumes) are an amazing nutrient source for everyone, regardless of whether you follow a vegan diet. They are an excellent source of protein and low in fat; beans are also nutrient dense, meaning they deliver plenty of vitamins, minerals, for relatively low amounts of calories.
I love to add some chopped up avocado on top of my chili, once blended in it adds a creamy texture and helps tone down the spice. Adding garnishes like chopped green onion or parsley is a surefire way to impress whoever you happen to be cooking for, stepping up your dinner game with minimal effort.
Yields: 6-8 servings
- 1 1/2 tbsp olive oil
- 2 medium onions, diced
- 4 garlic cloves, minced
- 1 jalapeño, diced*
- 2 large carrots, diced
- 3 stalks celery, diced
- 1 red bell pepper, seeded and diced
- 1 28 oz. can diced tomatoes
- 1-2 cups vegetable broth (low-sodium)
- 6 tbsp tomato paste (approx. 1 small can)
- 1 15 oz. can red kidney beans, drained and rinsed
- 1 15 oz. can white/navy beans, drained and rinsed
- 3/4 cup beefless ground (optional)**
- 1/2 tsp cayenne pepper
- 2 tsp cumin
- 1 tsp dried oregano
- 1 tsp turmeric
- 1/2-3/4 tsp salt, or to taste
- 1/4 tsp cayenne pepper
- Daiya shredded vegan cheese
- chopped green onions
- fresh chopped parsley
- avocado chunks (1/4 of an avocado)
- vegan sour cream
*You can keep the seeds for the jalapeño in if you like the added spice, or remove then while chopping.
**We like to use the Gardein brand, for more variety in texture and extra protein.
1. Heat the olive oil in a large pot over medium heat, then sauté the onion and the garlic until soft and golden, about 5 minutes. Season with a pinch of salt and stir.
2. Add the jalapeño, carrots, celery, and bell pepper and cook for another 5-7 minutes, until softened.
3. Add the can of diced tomatoes (with the juice), vegetable broth, and tomato paste; stir to combine. Increase heat to medium-high.
4. Add the kidney and white beans, cumin, oregano, turmeric, salt, and cayenne. If you are using the beefless ground add now. Simmer the soup until thickened, about 10-15 minutes and adjust seasonings to taste.
5. Some topping suggestions are: Daiya shredded cheese, chopped green onion, vegan sour cream, avocado, or chopped parsley.
Adapted from ohsheglows.com check out the original recipe here: my favourite vegan chili
Freezes well and keeps in the fridge for 3-4 days.
Nutrition facts includes 1/4 avocado.
Nutrition facts from: CRON-O-Meter
Skerrett, Patrick J. (2012) Recipe for health: cheap, nutrition beans. Harvard health publications. Retrieved from: www.health.harvard.edu