Vegetarian chili is brimming with protein and fiber. However, if you’re using canned foods like beans and corn, choose “no added sodium” varieties or rinse well before using. Research shows that rinsing beans can help decrease the sodium by up to 40%.
Nutrition (per serving)
Calories: 426; total fat: 5g; saturated fat: 0g; protein: 19g; carbohydrates: 80g; sugar: 19g; fiber: 16g; cholesterol: 0mg; sodium: 990mg
Recipe by Sarah-Jane Bedwell, R.D., L.D.N. Photo by Bush’s.
Makes 6 servings
- 1 Tbsp canola oil
- 1 medium red onion, chopped
- 3 cups reduced-sodium vegetable broth
- 2 cans (15.5-oz) black chili beans (I like Bush’s)
- 1 can (15.5-oz) kidney chili beans (I like Bush’s)
- 2 cans (15.5-oz) whole kernel corn, drained (optional)
- 1 can (15-oz) crushed tomatoes
- 3 Tbsp vegan taco seasoning mix packet
How to make it
Heat oil in stock pot over medium heat. Add onions, cook, and stir until they begin to soften, about 3 minutes.
Add the seasoning, then stir and cook for 1 minute. Add the beans, broth, tomatoes, and corn; stir well to combine.
Bring to a boil, then reduce heat and simmer for 10 minutes. Serve with optional toppings—chopped cilantro, crushed tortilla chips, avocado—if desired.