10-Minute Vegan Chili
Nutrition and cooking. You’d think the two go hand-in-hand, wouldn’t you?
But for all my years of study and all my passion for nutrition and health, I am far from a whiz in the kitchen. In fact, I’m not a huge fan of cooking at all.
Don’t get me wrong, I don't hate cooking. And I would so much rather eat a fresh, home-cooked meal than anything packaged or from a restaurant.
But the meals we’re cooking are by no means five-star, multiple-course smorgasbords that many of my more culinarily gifted friends pull off. They are one-, maybe two-pot dishes that we can whip together in an hour tops. And I mean tops-tops. As in, the majority of that hour had better be baking or simmering time.
Fresh veggies, some easy to prep whole grain or legume, some spices. We’re seriously chop-warm-go people. And when we’re really crunched for time, we aren’t even ashamed to cut corners! Pre-cut, pre-washed frozen veggies we can just drop in the frying pan? We’re so about it. Whole-food, salt-free, sugar-free jars of tomato sauce to dump on our bulgur and veggies? Count us in. Cans of no-salt-added pre-cooked beans that we can just pop open and warm for stews, soups, chilis, or stir-fries? Our cupboard is always stocked.
In fact, it was creativity with our ever-present bean stash that lead to one of our favorite go-to meals of all time: our 10-minute chili.
Almost entirely open and dump, this recipe comes together so stinking fast that we never have an excuse (well, time-related excuse anyway) not to make our own dinner! And we love eating it!
Why We Love It!
In addition to being super fast and easy to put together, this recipe is also our favorite because it’s healthy, filling and delicious!
The base of this chili is a goldmine of fiber, protein, vitamins and minerals: beans, corn and tomatoes. Filling, nutritious, delicious -- you couldn’t ask more of a single one-pot dish!
It’s then topped with layer after layer flavor-boosting, anti-inflammatory, antioxidant and anti-tumor spices. Chilis, paprika, pepper, garlic, onion, cumin, cilantro combine to make a spicy, rich and hearty chili that warms soul and body. (The later is g-re-at news if you have to endure the wind- and rainswept misery that is the wintery Baltic coast.)
For me personally, this chili is also a wonderful comfort dish. Growing up in a house full of hispanic food, the flavors of this simple chili are quick, taste-bud driven trip home! Great for those days when you’re just feeling down!
Last, but definitely not least, this chili is super versatile. Not going to have time to make dinner tomorrow night at all? Drop in an extra can or two of beans—now you’ve got leftovers to warm (that, do, by the way, taste even better than they did the first day). Rice left over from yesterday’s stir fry? Dump ‘r in. Need to finish off some zucchini, corn, carrots, potatoes or other starchy veggie? They mix in soooo well.
This chili is just the perfect, easy, fast dinner. If you give it a go, you’ll totally see why we are completely in love with it!
- 1 medium onion, chopped
- 1 large clove garlic, diced
- 1 large bell pepper, chopped
- 2 cans kidney beans, (no-salt added, BPA-free)
- 1 can pinto or chili beans, (no-salt added, BPA-free)
- 1 can diced tomatoes, (no-salt added, BPA-free)
- 1 can corn, drained (no-salt added, BPA-free)
- 2 tbsp tomato paste
- 2 large pinches chili flakes
- 1/2 tbsp paprika
- 1/2 tbsp black pepper
- 1 dash soy sauce
- 1 dash siracha
- 1 pack chili con carne spice mix
- To taste: salt, garlic powder, chili powder
- Optional: fresh cilantro, avocado, salsa, green onion, jalapenos
- Roughly chop onion, garlic and bell pepper.
- Add onion and garlic to large pot (with the oil, if desired) over medium-high heat and cook until tender, about 3 minutes.
- Once softened, add the bell pepper and allow to soften, another 2 minutes.
- Open the cans of beans and the can of tomatoes. Add, with the juice, to the pot
- Open and drain the can of corn, add to the pot.
- Add the remaining ingredients and allow to warm through, 5 minutes (or turn down heat and allow to simmer, stirring occasionally, as long as you want).
- Serve hot. Top with cilantro, diced avocado and/or salsa, if desired.
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 0 g|
|Unsaturated fat 2 g|
|Carbohydrates 43 g||14%|
|Sugar 5 g|
|Fiber 12 g||48%|
|Protein 12 g||24%|
|Cholesterol 0 mg|
|Sodium 69 mg||3%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Nutrition Facts estimated via VeryWellFit.com.
Questions & Answers
© 2018 Miranda Poenicke