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Quick and Healthy Recipe: Vegan Chili

I created this recipe 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.

Preparation Time: 40 minutes
Yield: 4 servings

INGREDIENTS:

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 petite-cut diced tomatoes (I recommend a variety that contains jalapeño peppers)
INSTRUCTIONS:

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 CONSTANTLY for two minutes.
3. Lower heat to medium-high. Add diced tomatoes and corn.
4. Stir well and cook at high heat for 5 minutes.

NUTRITION INFORMATION:

450 calories
420 mg sodium
10g fiber
14g protein

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2 Comments

  1. Christine said on December 8th, 2008

    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!

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