7. Classic Vegan Chili
The soluble fiber found in beans has been shown to help lower your risk of colon cancer, lower cholesterol, and create a healthy digestive system. If you choose to use canned beans (a great time saver), select no-sodium-added varieties or rinse the beans before using. Studies have found that rinsing beans helps lower the sodium by up to 40 percent.
Skill level: Beginner
Start to finish: 40 minutes
Prep: 10 minutes
Cook: 30 minutes
½ teaspoon cumin
1 teaspoon chili powder
1½ tablespoons olive oil
1 yellow onion, chopped (~1 ½ cups)
1 bell pepper, chopped (any color)
1 jalapeno, deveined and deseeded, chopped
1 cup tomatoes, chopped
1 15 oz can black beans, rinsed
1 15 oz can white cannelloni beans, rinsed
1 28 oz can peeled tomatoes
½ cup corn, fresh or frozen and thawed
Red chili flakes, to taste
- Over medium-high heat in a large, dry pan toast spices (cumin and chili powder) for 1 minute to release their oils and aroma. Then coat the pan with olive oil and sauté onion, about 5 minutes, until it’s nearly translucent. Then add peppers and tomatoes, sautéing for another 3 minutes.
- Add can of tomatoes, corn, jalapeno, and beans. Break up the tomatoes into large chunks and combine. Simmer for about 20 minutes, until flavors meld.
- Serve warm over salad or rice, top with avocado.
Nutrition information (per serving):
Calories: 172; Total Fat: 3 grams; Saturated Fat: 0 grams; Protein: 8 grams: Carbohydrates: 29 grams; Fiber: 8 grams; Sugar: 6 grams; Cholesterol: 0 milligrams; Sodium: 379 milligrams
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