two bean chili

March 14, 2016 ,

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.

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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.

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Yields: 6-8 servings

Ingredients:

  • 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

Toppings:

  • 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.

Directions:

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.

Notes:

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.

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References:

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