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 on a chilly evening or a vibrant starter for your next gathering, this chili is sure to impress. Packed with wholesome ingredients, it’s not only vegan and dairy-free but also bursting with flavor and nutrition.

This recipe features a medley of beans, fresh vegetables, and aromatic spices, creating a rich and robust flavor profile that will tantalize your taste buds. The combination of black beans and kidney beans provides a protein boost, while the bulgur adds a delightful texture that makes each spoonful a joy to savor. With the warmth of chili powder and the kick of jalapeño, this dish strikes the perfect balance between heat and heartiness.

In just 45 minutes, you can whip up a pot of this delicious chili that serves six, making it an ideal choice for family dinners or meal prep for the week ahead. Plus, with only 242 calories per serving, you can indulge guilt-free! Top it off with a sprinkle of fresh cilantro for a burst of color and freshness. Dive into this vegan delight and discover how easy it is to create a dish that’s not only good for you but also good for the planet!

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