Original Post from February 2022
The Nutritional Side of a Big Ole’ Bowl of Vegan Vegetable Chili
With Super Bowl Sunday just around the corner, it’s time to discuss an American Favorite; Chili! You can serve Vegan Vegetable Chili in many ways, think chili cheese dogs (plant-based or animal protein based dogs), chili served with nachos, chili with cornbread, or my fave, chili ladled over a big bowl of noodles.
But, do you know what chili has that many other Super Bowl favorites don’t? Loads and Loads of veggies! Typical game-day foods such as Fried Chicken Wings, Pizza, and Potato Chips all lack the nutrient density of a big ole’ bowl of homemade Chili. But hey, who is to say you can’t have some yummy wings on the side with that Chili on Super Bowl Sunday!? Make them both.
Let’s dive into this article and recipe and discuss it’s secret ingredient!
This Recipe Has A Secret!
This Vegetable Chili recipe has a secret ingredient, can you guess it? Here is a clue, it is composed of florets and resembles cheese curds.
It’s cauliflower! But, specifically, riced cauliflower.
The riced cauliflower mimics the texture of ground meat and makes every bite full of vegetables, beans, tomatoes, and toppings.
Is Vegan Vegetable Chili Healthier?
A typical bowl of homemade Chili contains ~260 calories and has high amounts of protein, fiber, and micronutrients. However, healthy eating is the practice of consuming a well-balanced diet throughout the day, week, and month.
As a registered dietitian, all foods fit, but this recipe does have less saturated fats and more fiber than a typical beef-based chili. As a Flexitarian focusing on eating more plants, Vegetable Chili is a great meatless meal.
Ingredients in My Vegan Vegetable Chili
Veggies: Riced Cauliflower, Jalapenos, Bell Peppers and Onions.
The best part of this recipe is the key ingredients, the vegetables. All 4 provide their own story.
- Riced cauliflower is the ingredient that will transform your chili into the best Vegetarian Chili Texture you have ever made!
- The peppers are also a must. I like my chili with a little heat, my jalapeños diced with the seeds and ribs pack that perfect punch. Bell peppers, whether red, orange, green, or yellow, add a beautiful freckling of color throughout the chili.
- Onion is an important element in establishing the flavor. It helps bring all the flavors together.
- Let’s not forget the tomatoes! More on those later.
Other Ingredients
Beans: I use white pinto and black beans. I love the contrast between these two popular beans. You have the deep, dark Black Beans contrasting the pop of the White Pinto Beans. In addition, the white pinto beans are much larger, providing novelty in every spoonful.
Tomatoes: Crushed Canned Tomatoes (that you love!) Don’t skimp on this part. The Tomatoes constitute the base of this soup. You’ll want super tasty tomatoes, and trust me, not all tomatoes are equal!
I like Cento and Tuttorosso, to name a couple. If you are making this during the summer, I highly encourage anyone to try their hand at growing their tomatoes. or getting them from a local farm.
Flavors: Chili, Cumin, garlic powder, oregano, thyme, bay leaves, celery seed, paprika, cracked black pepper, honey
The ratio and spice selection in this recipe is all personal preference.
I like using lots of dried herbs in my cooking, hence the dried oregano, thyme, and bay leaves. Ironically, I don’t particularly enjoy loads of chili powder in my chili. The beauty of a recipe like this is you can adjust the ratios to your liking! If you love chili powder, double or even triple it!
Honey: a little goes a long way. I like the bit of sugar to cut into the acid from the tomatoes, just a touch. You can always add more to taste later.
Toppings/Garnish for My Vegan Vegetable Chili
This chili recipe wouldn’t be complete without the toppings. I prefer to add cheddar cheese, jalapeños, Greek yogurt, and onions.
More tried and true toppings include:
- Fritos
- Lime juice
- Tortilla strips
- Sour cream
- Chives and/or cilantro
- Hot sauce
Some other interesting spins that may intrigue your guests include honey, whiskey, hemp hearts, and mango. Let the creativity run free! Perhaps trying a new combination of ingredients will become your new favorite.
How to Make Vegan Vegetable Chili
This recipe couldn’t be easier. Everything is cooked in one pot!
- Start with sautéing the onions and peppers.
- Then, dump the rest of your ingredients in your pot and put a lid on it.
- Next, read a chapter of your book, do a spin class, or go on a walk with your dog! Whatever you do, let it simmer and get those flavors melding.
- Last, serve it up! Don’t forget to Garnish.
Sharper Nutrition Fix: Riced Cauliflower
It is the riced cauliflower that elevates this recipe. The texture is perfect and the cauliflower does not overpower the flavor. It is honestly my new favorite chili ingredient addition.
However, whenever I see a social media post with any mention of riced cauliflower, the emotions are either I HATE it or I LOVE it! I am here to tell you why I love riced cauliflower, and it’s not here to replace my beloved rice, pasta, and bread!
Cauliflower is Love
Mark Twain once called cauliflower “A cabbage with a college education”. Cauliflower is a cruciferous vegetable related to broccoli, cabbage, and Brussels sprouts.
Cauliflower is loaded with vitamins C, B-6, and K. An entire head of cauliflower contains approx. 145kcal with 11g protein and 12g of fiber. Like all other vegetables, cauliflower has antioxidant and anti-inflammatory properties.
Cauliflower is an impressively versatile veggie. It can be enjoyed raw with some hummus or roasted, steamed, and pan-fried. Riced cauliflower is just another way one can enjoy this superstar vegetable.
Frozen riced cauliflower is gloriously tossed into a dish. Adding veggies is so easy, quick, and convenient, just how I like it. Looking to bulk up a fried rice or stir fry dish with more vitamins, minerals, and fiber? Add riced cauliflower. Looking for a bit more texture in a Chili? Add Riced Cauliflower.
I’ve even seen recipes where people add riced cauliflower to their breakfast smoothies, like in this Berry-Banana Cauliflower Smoothie. What a great way to sneak in more veggies!
Other Recipes You May Enjoy
Coconut Lime Chicken Chowder – for the Flexitarian or non-vegan
Pumpkin Chestnut Soup – for the vegan soup lover
Cowboy Caviar with Lentils – A vegan dip or salad for the football fan
Southwest Quinoa Bowl – for the plant-based foodie
Secret Ingredient Vegan Vegetable Chili
Equipment
- 1 large soup pot or Dutch oven
- 1 stirring spoon
Ingredients
- 2 tbsp avocado oil
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 1 bell pepper, diced any color you prefer
- 2 jalapenos, chopped optional
- 2 cups riced frozen cauliflower
- 30 oz black beans 2 cans drained and rinsed
- 15 oz pinto beans 1 can drained and rinsed
- 15 oz great northern beans 1 can drained and rinsed
- 28 oz crushed tomatoes 1 can
- 20 oz vegetable broth
Spices
- 2 tbsp chili powder
- 1 tbsp cumin
- 1 tbsp dried oregano
- 1 tsp celery seed
- 1 tsp dried thyme
- 1/2 tsp kosher salt
- 1 dried bay leaves 1-2 bay leaves
- 1/2 tsp black pepper
- 1 tbsp maple syrup or other sweetener of choice - i.e. honey, brown sugar
Toppings
- plant-based sour cream or plant-based cheese see recipe note for further topping suggestions
Instructions
Saute Aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the red bell pepper, jalapeno, onion and cook until softened, about 5 minutes.
- Add the minced garlic to the pot and cook for an additional 1-2 minutes until fragrant.
- Add the chili powder and cumin to the pepper, onion, and garlic and mixture. Continue to saute for 1-2 minutes to toast the spices.
Add the Cauliflower, Beans, and Tomatoes
- Add the riced cauliflower, beans, tomatoes, and vegetable broth to the pot and stir.
Add the Remaining Seasonings
- Add the oregano, celery seed, thyme, bay leaves, kosher salt, black pepper, and maple syrup to the chili and stir.
Simmer
- Cover the pot with a lid and let the chili simmer for 25-60 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Taste and Serve
- Remove the bay leaf and taste the chili and adjust the seasoning if needed, adding more salt and pepper as desired.
- Once the chili is ready, serve hot with your favorite toppings such as chopped cilantro, sliced green onions, avocado, shredded cheese, or sour cream.
Notes
Nutrition
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!
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