In this article about the vegan chili recipe: Legumes are rich in potassium, iron, and magnesium and contain vitamins B11, B1, and B6, among others. Since most legumes contain a fair amount of protein, they provide a good supplement of protein in a vegetarian or vegan diet.
Vegan chili recipe explained
With this recipe, you make 6 large portions.
Ingredients for Chili:
– 1.5 tbsp olive oil
– 1 onion
– 1 stalk celery
– 1 bell pepper
– 300 g tomatoes
– Spices (1 tbsp chili powder, 1 tsp cumin powder, 1 tbsp garlic powder, 1 tsp paprika powder/chipotle, 1 tsp oregano, 1 tsp salt, 1 tbsp garlic powder)
– 1 can (400 g) black beans (drained)
– 1 can (400 g) chickpeas (puree with the liquid in a blender until a mixture with small and coarse pieces)
– 1 can (400 g) corn (with liquid)
– 2 cans (800 g) pinto beans (drained)
– optional, but very tasty; 1 can refried beans (you can also make this yourself)
Ingredients for guacamole:
– 2 avocados
– 1 red chili pepper, seeds removed
– A small bunch of parsley
– 1 lemon
– 1/4 red onion, chopped
Preparation method:
1. Cut the onion, celery, tomatoes, and bell pepper into pieces and sauté in the olive oil in a large pan until cooked (~10 min).
2. Add the spices and mix for about 30 seconds, until they release a lot of aroma.
3. Add the other ingredients for the Chili and let simmer for about 30-45 minutes, stirring occasionally, taste and add more salt or chili pepper if needed.
4. Mash the avocados and season with pepper, salt, a chili pepper, onion, lemon, and parsley.
Tip: for a Chili con carne, sauté 500 grams of minced meat in step 1, the rest of the steps remain the same.
Nutritional values:
Calories: 324
Protein: 14 grams
Fat: 12.5 grams
Carbohydrates: 32 grams
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
