Dinner, Recipes

Vegetarian Chili

Name: Vegetarian Chili
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Ingredients: 2 tablespoons extra-virgin olive oil; 1 medium red onion, diced; 1 large red bell pepper, diced; 2 medium carrots, diced; 2 stalks celery, diced; 3 cloves of garlic, smashed or minced; 2 tablespoons chili powder; 1 teaspoon cumin; 1 1/2 teaspoons smoked paprika; 1/2 teaspoon black pepper; 1 (28-ounce can diced tomatoes, fire-roasted (do not drain); 3 (15- to 15.5-ounce) cans beans, such as pinto, black, kidney, or garbanzo, drained and rinsed; 2 cups no-added salt or low-sodium vegetable stock; Garnishes: chopped cilantro, diced avocado, tortilla chips, sour cream or Greek yogurt, grated 2% cheddar cheese, and whatever else you enjoy!

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As a longtime vegetarian, vegetarian chili has always been a go-to meal. Creamy beans, tender vegetables, and fire-roasted tomatoes, it provides all the hearty satisfaction of a meat-heavy dish, sans the meat. & tastes even better as leftovers!

This past week in Miami we finally got our first ‘cool’ front. And even though it only lasted possibly for 24 hours, it is the start of our less humid, cooler days ahead. In other parts of the country the cool down happened abruptly for some and some even had their first snowfall of the season. The joke here in Miami is that we need soups, stews, and chilis to warm us up from the air conditioner and other parts of the country really need it because it’s chilly outside! Either way this vegetarian chili will be a staple in your house to warm you up!

Eat More Plants

I recently attended a nutrition conference and was able to learn some of the latest research within the field of nutrition, catchup with colleagues that we haven’t seen in person in over three years, and sample/enjoy some of the latest food trends. One of the resounding themes/messages in the presentations I attended: Eat More Plants. While this may not be necessarily new, I would say there is now more research to show the importance of eating plants. Fruits and vegetables provide vitamins and minerals. However, knowing the role that certain antioxidants play in different chronic disease states is now emerging. Call me a science nerd or whatever you will, I find it amazing to see food working as medicine in our bodies.

Enter this vegetarian chili. I’ve never been one to say ditch meat completely, however, if you’ve been around for some time I do always encourage you to eat as many plants as you can and begin to reduce the your meat consumption. Focusing on the quality and quantity of protein is quite important as we do often times overeat protein. While there many debates on how to make chili, hear me when I say to add beans to your chili. Not only will adding beans add plant protein and fiber, but it will also help cut back on the animal protein you might be using and help save money! Or maybe I can persuade you to make this vegetarian chili sans meat.

Group picture of Academy Media Spokesperson at the food and nutrition conference

INGREDIENTS: VEGETARIAN CHILI

Beans: Black, Pinto, and Kidney. Each bean in their own right has a different nutritional attribute. I love having a variety in order to receive these nutritional benefits and not have to think about it. If you don’t love kidney beans and prefer a navy bean, you do do.
Red Onion, Carrots, Celery and garlic – The trifecta for making soups and garlic more added depth of flavor. Using a red onion here, but if you have a sweet Vidalia onion, that would work as well. And for carrots and celery, they’re a must as well. With the leftover celery make this Furikake Celery.
Fire Roasted Tomatoes – You can use regular canned tomatoes if you’re not into the smoky flavor. I’ve not found a fire roasted tomato sans salt, so didn’t add salt to this recipe. If you buy ‘no-added salt’ diced tomatoes then you’ll want to add 1/4 to 1/2 teaspoon salt. It really is all about the balance and knowing where sodium comes from in what you’re eating.
Red Pepper – Maybe not a traditional ingredient in chili, but adding it in for even more veggies. Here I didn’t add a potato (sweet or regular) but rather did load up on as many non-starchy veggies as I could.
Chili Powder – the staple behind any chili, simply make sure your chili powder is fresh. It gets darker in color as it ages, so make sure it’s vibrant and fresh to add the most flavor.
Smoked Paprika – or regular paprika. Pairing paprika with chili powder is a great combination.
Cumin – this adds some smoky flavor to the chili. I’m a fan, but not if you add to much. Feel free to double the amount I used, if you love cumin.
Vegetable Stock – Here I used a ‘no-added salt’ brand, low-sodium is also another great option. Try to use either of these two to cut back on added sodium. The full amounts are really just loaded. You can always sprinkle a little on later, but even better is to wait until you add your toppings to see if it even needs it!
Black Pepper – Again, using just black pepper and no salt here. The toppings will help marry the flavors and you won’t even miss the salt! Promise.
Toppings: Avocado, lime wedges, shredded 2% cheddar cheese, cilantro, pickled red onion, pickled jalapeño, sliced radishes, sour cream or Greek yogurt.

HOW TO MAKE VEGETARIAN CHILI

Simple ingredients that you have in your pantry, this vegetarian chili will come together in 30 minutes. If the weather is starting to cool down or you simply need some warmth from the cold A/C, this chili will surely warm you up! Hearty with just beans, you won’t even know it’s meatless. Add some beer bread, serve over rice and dinner is served!

Sauté your veggies. Heat the oil in a large pot over medium heat until shimmering. Add the onion, bell pepper, carrot, celery, and garlic. Cook, stirring, until just tender, 8 to 10 minutes.
Add the spices. Add the chili powder, cumin, smoked paprika, and black pepper and stir to coat the veggies. Cook until fragrant while stirring constantly, about 1 minute.
Add the tomatoes, beans, and broth. Add the tomatoes and their juices, beans, and vegetable stock. Stir to combine.
Bring to a boil, then simmer 30 minutes. Bring to a boil. Reduce the heat as needed and simmer uncovered until the chili thickens to your liking, about 30 minutes. If you prefer a looser chili, add up to 1 cup more broth. For an even thicker chili, you can blend the chili briefly with an immersion blender OR mash the chili with a potato masher. (When I reheat the chili I add a little more vegetable stock to help loosen it a bit as it reheats, so it’s not too thick).
Serve with toppings of your choice. Spoon the chili into serving bowls and serve with the toppings of your choice. This chili will keep well in the refrigerator for about 3 days. Freeze the leftovers to enjoy another day!