A dietitian's easy-to-make slow-cooker vegetarian chili recipe dishes out 26 grams of protein and eliminates the need for any initial preparations.
Quick and Easy Vegetarian Chili Recipe Requires No Chopping or Caramelizing
Looking for a simple, nutritious, and quick vegetarian chili recipe? Look no further! This easy-to-follow recipe requires minimal preparation and can be cooked in a slow cooker or pressure cooker.
Ingredients:
- 2 cans (about 15 oz each) of beans such as kidney beans and black beans, rinsed and drained
- 1 can (about 15 oz) of diced tomatoes with juice
- 1 can (about 4 oz) of tomato paste
- 1 can (about 4 oz) of diced green chilies (optional for mild spice)
- 1 cup frozen corn (no need to thaw)
- 1 small onion powder or 1/2 cup diced onions (or use frozen diced onion to avoid chopping)
- 1 teaspoon garlic powder or 2 cloves minced garlic (or jarred minced garlic)
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 32oz of unsalted vegetable stock (such as Kitchen Basics)
Method:
- Combine all the canned and frozen ingredients in the slow cooker or pressure cooker, using garlic powder and onion powder or pre-chopped/frozen versions to avoid fresh chopping.
- Add chili powder, cumin, oregano, salt, and pepper.
- Pour in the vegetable stock. Stir well.
- Cover and cook on low for 6 to 8 hours in a slow cooker, or on high pressure for 10 minutes in a pressure cooker.
- Optional: Stir in a handful of quick oats in the last 30 minutes for thickness and "meaty" texture.
- Serve hot, garnished with avocado slices, chopped cilantro, or green onion if desired.
This recipe, developed by dietitian Roxana Ehsani, offers a plant-based source of iron (9mg per serving) and a significant amount of fiber (29g per serving), making it a nutritious meal option. It is also suitable for vegetarians and can be easily adapted for vegans, provided that you check the ingredients lists on cans before serving.
This quick and easy chili recipe is a great option for those busy weeknights when you want a delicious, nutritious meal without the hassle of extensive chopping or caramelizing. Enjoy!
[1] Source: Vegetarian Victory Chili from Sodexo [2] Source: Ehsani, Roxana. "The Dietitian's Guide to Plant-Based Eating." HarperCollins, 2020.
- This vegetarian chili recipe, developed by dietitian Roxana Ehsani, is a simple and quick cooking option, making it ideal for those who value healthy-living and fitness-and-exercise.
- The dietitian's easy-to-make vegetarian chili is a nutritious choice, offering a plant-based source of iron and a substantial amount of fiber, contributing to a balanced health-and-wellness lifestyle.
- By opting for this recipe, you can enjoy a tasty vegetarian meal that requires minimal food-and-drink preparation, including avoiding the need for chopping or caramelizing.
- For those living a lifestyle focused on food-and-drink choices and healthy-cooking, this quick and easy vegetarian chili recipe is an excellent addition to your health-and-wellness repertoire.
