Vegetarian Chili

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I have been making this recipe for years. I started by combining a few of my favourite chili recipes, omitting the meat and adding the veggies and spices my family love. The result is a favourite recipe that I share with clients, family and friends. It’s easy to batch cook and freeze, and I usually have a jar or two in the freezer for those nights when time is short. Paired with a salad, or chopped fresh veggies and we have a meal in minutes. When I have a bit more time, I’ll make another family favourite, gluten-free dairy-free biscuits.

This is such a great recipe to have on hand for after school, to pack for work, or when you are on the run. Heat it up, pack it in a thermos and you have a delicious snack or meal.

What you’ll love about this recipe:

  • The ingredient list contains regular pantry items. No specialty ingredients in the main recipe. Beans, corn, carrots, onions, and celery are paired with canned tomatoes, herbs and spices. I use a mexican chili spice but you can also use a taco seasoning if you have that on hand.

  • It’s so simple to make.  I can prep this in 15 minutes and have it ready for dinner in under an hour. The best part about this recipe is that it tastes better the next day. Prep it the night before, or on the weekend and you will have an even more flavourful meal on those busy weeknights.

Ingredient Highlights:

  • Beans. One of the reasons beans are so healthy is they contain compounds that partially block our starch-digesting enzyme, which allows some starch to make it down to our colon to feed our good gut bacteria. The Canadian Diabetes Association “recommends the consumption of dietary pulses as a means of optimising diabetes control.”

  • Garlic. Garlic has been shown to lower blood pressure, regulates cholesterol, and stimulates immunity. 

  • Oregano. Hippocrates, the “father of medicine” from ancient Greece, knew about oregano’s antiseptic properties, and used it to treat digestive and respiratory disease. Various studies have concluded that oregano has shown strong antimicrobial activities against harmful microorganisms.

  • Basil. Basil possesses antimicrobial activities and various studies have shown basil showed it to inhibit harmful fungi.

Vegetarian Chili

Prep time : 20 minutes
Cook time : 40 minutes
Total time : 60 minutes
Servings :
4-6

INGREDIENTS
4 tbsp avocado oil (or coconut or olive oil)
1 onion, chopped
2-3 carrots, diced
1 tbsp chili powder
3 cloves garlic, minced
1 tsp Each dried oregano, basil and ground cumin
1 can (28oz.796mL) tomatoes
1 can (19oz/540mL) black beans, drained and rinsed
1 can (19oz/540mL) kidney beans, drained and rinsed
1 1/2 cups whole kernel corn
2 stalks of celery, sliced

DIRECTIONS

  1. In a large saucepan, heat oil over medium heat; cook onion, carrot, and chili powder for 5-7 minutes.

  2. Stir in garlic, oregano, basil, and cumin; cook for 3 minutes, stirring often.

  3. Stir in tomatoes with juices, beans, corn, and celery; bring to a simmer, breaking up tomatoes.

  4. Reduce heat to low; cover and cook for 20 minutes.

  5. Chili can be prepared to this point, covered and refridgerated up to 1 day; reheat gently.

  6. Taste and add salt and pepper if necessary.

Your entire family is going to love this simple, meat free chili.

Krista
xo

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