Vegan Chili

Vegetarian
Vegan
Dairy Free
Health score
45%
Vegan Chili
45 min.
6
242kcal

Suggestions


Welcome to a delightful culinary adventure with our Vegan Chili, a hearty and satisfying dish that’s perfect for any occasion! Whether you’re looking for a comforting soup to warm you up on a chilly evening or a nutritious starter for your next gathering, this chili is sure to impress. Packed with protein-rich beans, vibrant vegetables, and aromatic spices, it’s a feast for both the eyes and the palate.

This recipe is not only vegan and dairy-free, but it also boasts a wonderful balance of flavors and textures. The combination of black beans, kidney beans, and bulgur creates a filling base, while the fresh tomatoes and shredded carrots add a burst of color and sweetness. With a kick of jalapeño and a blend of chili powder and cumin, each spoonful is a celebration of bold, zesty flavors that will leave you craving more.

Ready in just 45 minutes, this Vegan Chili is perfect for busy weeknights or meal prep for the week ahead. It serves six, making it an ideal dish for family dinners or casual get-togethers with friends. Plus, with only 242 calories per serving, you can indulge guilt-free! So grab your Dutch oven and let’s get cooking—your taste buds will thank you!

Ingredients

  • 0.5 cup bulgur rinsed
  • 15 ounce black beans drained and rinsed canned
  • 15 ounce kidney beans drained and rinsed canned
  • cup carrots shredded
  • tablespoons chili powder 
  • servings cilantro leaves fresh chopped
  •  garlic clove minced
  • tablespoon ground cumin 
  •  jalapeno minced stemmed seeded
  • 1.5 teaspoons kosher salt to taste
  • tablespoon unrefined sunflower oil 
  • 1.5 cups tomato sauce 
  • cups plum tomatoes fresh diced ( 2 medium or 6 plum tomatoes)
  • medium onion diced yellow

Equipment

  • dutch oven

Directions

  1. Heat the oil in a Dutch oven or large heavy pot over medium-high heat.
  2. Add the onion, carrots, and jalapeño and sauté, stirring often, until the onion is soft and translucent, about 5 minutes.
  3. Add the garlic and sauté for 1 minute.
  4. Add the bulgur, chili powder, and cumin and stir until well combined.
  5. Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. Season with salt to taste.
  6. Serve with a sprinkling of cilantro, if desired.
  7. Reprinted with permission from The Vermont Farm Table Cookbook by Tracey Medeiros, copyright © 201
  8. Published by Countryman Press.

Nutrition Facts

Calories242kcal
Protein18.45%
Fat13.9%
Carbs67.65%

Properties

Glycemic Index
59.14
Glycemic Load
9.77
Inflammation Score
-10
Nutrition Score
23.050869402678%

Flavonoids

Naringenin
0.54mg
Luteolin
0.06mg
Isorhamnetin
0.92mg
Kaempferol
0.25mg
Myricetin
0.14mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:241.61kcal
12.08%
Fat:3.98g
6.12%
Saturated Fat:0.51g
3.18%
Carbohydrates:43.59g
14.53%
Net Carbohydrates:28.91g
10.51%
Sugar:7.73g
8.59%
Cholesterol:0mg
0%
Sodium:1392.45mg
60.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.89g
23.78%
Vitamin A:5325.74IU
106.51%
Fiber:14.69g
58.75%
Manganese:1.04mg
52.23%
Vitamin C:23.55mg
28.54%
Potassium:996.57mg
28.47%
Iron:4.59mg
25.48%
Phosphorus:250.86mg
25.09%
Magnesium:95.86mg
23.96%
Vitamin E:3.57mg
23.8%
Folate:91.27µg
22.82%
Copper:0.45mg
22.73%
Vitamin B6:0.4mg
19.94%
Vitamin B1:0.28mg
18.98%
Vitamin K:17.73µg
16.88%
Vitamin B3:3.09mg
15.45%
Vitamin B2:0.25mg
14.7%
Zinc:1.58mg
10.56%
Calcium:98.69mg
9.87%
Vitamin B5:0.73mg
7.25%
Selenium:3.27µg
4.67%
Source:Epicurious