The only thing better than a warm bowl of chili on a cold winter night, is a warm bowl of chili that only took half an hour to make. This recipe is perfect for busy people who want to eat healthy, but don’t have time to spend a couple of hours in the kitchen each night (another great recipe is my 10-Minute Tacos). It can easily feed a family of four, or you can pack up the leftovers for lunch the next day—further reducing the time needed to prep healthy meals. In addition to being quick and easy, this chili is loaded with beans and veggies, making it extremely filling and healthy. Enjoy!
Nutrition Highlights:
- Tomatoes are an exceptionally healthy food. Their consumption can reduce inflammation and is associated with a lower risk of prostate cancer. They are rich in vitamin C, which serves as an antioxidant protecting us on a cellular level, and potassium, which can help lower blood pressure and risk of stroke. Tomatoes are a staple food in all of the healthy, long-living populations of the Mediterranean region.
- Legumes (beans, peas, lentils), are one of the healthiest foods we can consume. Their consumption is associated with lower rates of cardiovascular disease, obesity, type-2 diabetes, and many types of cancer. They are rich in plant-based protein, iron, calcium, potassium, fiber, and many other essential vitamins and minerals. They are the one food most associated with longevity, so it’s no surprise that they are a staple food in all of the world’s healthiest, longest-living populations.
- Carrots and spinach are both good sources of beta-carotene, which may help lower overall cancer risk, including breast cancer. Spinach is rich in lutein and zeaxanthin—two nutrients that improve eye health.
- Garlic and onions are both rich in nutrients that boost our immune system and improve our overall health.
30-Minute Vegan Chili
Serves: 4-6
Ingredients
- 3 garlic cloves, minced
- ½ of a yellow or white onion, finely chopped
- 2 carrots, chopped into pea-sized pieces
- 3 celery ribs, chopped into pea-sized pieces
- ½ of a green or red bell pepper, chopped into pea-sized pieces
- ¼ cup of vegetable broth or water
- 1 cup of chopped, frozen spinach
- 3 - 15oz cans of different "no added salt" beans (I used red beans, great northern, and kidney, but pick three varieties you like best), drained
- 1 - 15oz can of "no added salt" diced tomatoes
- 1 - 15oz can of "no added salt" tomato sauce
- 32 ounces of tomato juice (I recommend using one with full sodium, but you don't need to if you're avoiding salt/sodium)
- 1 tsp dried oregano
- 1 tsp cumin powder
- ½ tsp black pepper (more to taste)
- ¼ tsp cayenne pepper (more to taste)
- ¼ cup of chili powder (more to taste)
Instructions
- In a large pot, add the garlic, onions, carrots, celery, bell pepper, and vegetable broth/water. Sauté over medium-high heat for 10 minutes, or until the veggies are tender.
- Add the frozen spinach and continue to saute for a few more minutes.
- Add the rest of the ingredients and stir well. Bring to a boil, stirring frequently, then reduce heat to low and simmer for at least 10 minutes.
- Remove from heat and serve with 100% whole grain bread or crackers.
Notes
This recipe is best enjoyed on a cold winter night after playing a board game with family/friends and while listening to your favorite holiday music.