Slow-cooker Vegetarian Chili Recipe by Dietitian Asserts 26 grams of Protein, Eliminates Food Preparation Needs
If you're a busy professional looking for a quick and easy meal option, you might want to consider the vegan slow cooker chili. This hearty dish, developed by dietitian Roxana Ehsani, requires no chopping and no caramelizing, making it a convenient choice for weeknights.
The recipe, which can be found in Fit&Well, is suitable for vegetarians, but it's important to check the ingredients lists on the cans before serving to anyone who follows a vegan diet.
The Recipe
To prepare this chili, gather the following ingredients:
- 2 cans (14.5oz each) of Contadina fire-roasted diced tomatoes with garlic
- 32oz of Kitchen Basics unsalted vegetable stock
- 2 cups of fresh or frozen pre-chopped mirepoix (onion, carrots, celery)
- No-salt-added black beans, great northern beans, and kidney beans (each can is 15.5oz)
- 2 tbsp of chili powder
- 2 tsp of ground cumin
- 1/4 tsp of kosher salt
- 1 tbsp of olive oil
Place all ingredients, except for the avocado, in a slow cooker or pressure cooker.
Cooking Instructions
If using a slow cooker, cook for four to five hours on high. If using a pressure cooker, cook for 10 minutes on high.
Once cooked, you can garnish the chili with an avocado, if desired.
Nutritional Benefits
This vegan slow cooker chili offers several nutritional benefits. Each serving provides a great plant-based source of iron with 9mg. It also offers a healthy dose of fiber, with 29g per serving, which is important for digestive health. Additionally, the chili includes 163mg of calcium per serving.
A Time-Saving Approach
To avoid chopping, substitute diced canned vegetables or frozen mixed veggies for fresh ones. For instance, use canned diced tomatoes and tomato paste, frozen corn instead of fresh, pre-minced garlic or garlic powder instead of fresh garlic, dried onion powder or pre-diced frozen onions if you want to avoid chopping fresh onions, and canned or pre-soaked beans to skip soaking time.
This approach not only saves time but also meets vegan diet requirements and results in a hearty chili with minimal prep.
Sharon Palmer’s recipe, which is an excellent detailed example to follow, uses this time-saving approach. You can find her recipe here.
In conclusion, the vegan slow cooker chili is a convenient and nutritious meal option for busy professionals. With its simple preparation and numerous health benefits, it's a dish worth trying.
The hearty vegan slow cooker chili, found in Fit&Well, is suitable for both vegetarians and those following a vegan diet, provided the ingredients are carefully checked. The recipe, developed by dietitian Roxana Ehsani, offers nutritional benefits such as being a great plant-based source of iron with 9mg per serving, providing 29g of fiber for digestive health, and offering 163mg of calcium per serving. To save time, Sharon Palmer's recipe suggests using canned or pre-soaked beans, frozen mixed veggies, and other time-saving substitutes for fresh ingredients. This approach not only saves time but also meets vegan diet requirements and results in a hearty chili with minimal prep. In conclusion, the vegan slow cooker chili is a convenient and nutritious meal option for busy professionals, featuring healthy-cooking principles and suitable for a lifestyle focused on food-and-drink and health-and-wellness, including fitness-and-exercise and science.
