Healthy Vegetarian Chili

Healthy Vegetarian Chili

Vegetarian chili of all varieties has always been a family favorite. There’s nothing like a recipe full of protein, fiber, and beneficial spices. However, some may prefer not to eat chili as the beans may bring on intestinal discomfort.

Because of the tremendous benefits, though, I encourage you give ’em another chance!

Here are 5 things you can do to help reduce the less-than-desirable effects (gas & bloating) of beans in your diet …

  1. Go slow — Add beans into your diet slowly. Start with just a few tablespoons and build up to more.
  2. Soak and rinse beans well (4-6 hrs.) before you cook them. If you use canned beans, rinse them even more.
  3. Cook the beans until they are very soft.
  4. Chew — Eat slowly and chew each bite well.
  5. Add the following spices to reduce gas: ginger, fennel, cumin, chili powder, garlic.

To Healthy Eating!

Melissa

Print Recipe
Healthy Vegetarian (No-Bloat) Chili
A flavorful, easy-to-prepare dish filled with fiber, vitamins and antioxidants!
Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Pick and Choose from these No-Bloat Spices
Add Optional Ingredients
Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Pick and Choose from these No-Bloat Spices
Add Optional Ingredients
Instructions
  1. Chop the onions, garlic & veggies. Sauté in a large pot or dutch oven, using a little vegetable broth (or water).
  2. Sauté for a few minutes and add the spices of your choice ... I added cumin, paprika and chili flakes. Add tomato purée. You will start smelling the fragrance of the spices.
  3. Add kidney beans, corn, tomatoes, lentils and two cups of water.
  4. Let everything simmer for 30-45 minutes. Stir frequently. Add more water if necessary. Lentils may take a little more time to cook.
  5. While the chili cooks, roughly chop the dark chocolate. Add chopped chocolate to chili along with sea salt and pepper. Add other optional items if you wish.
  6. Garnish with more chopped chocolate and a dollop of yogurt, parsley or cilantro.
Recipe Notes

Melissa's Modifications:  If you desire a meatier chili, you can always add ground beef, chicken, or other meat. If you are vegetarian/Vegan, use plant-based crumbles.

Pair with a fresh garden salad and Dave's Killer Whole-Grain Bread for a perfect meal!

Nutritional Value: 372 Calories; 5g Fat; 0 Cholesterol; 15g Fiber; 39g Carbs; 19g Protein

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