Spicy Tomato & Bean Vegetarian Chili
Serves 4
This vegetarian chili recipe is a serious crowd pleaser as the cooler nights roll in. It’s also the perfect comfort food for any outside gathering from tailgates and football parties to evenings sitting around the campfire enjoying family time.
Beans might just be the most underrated superfood out there. They’re packed with protein, fiber, and good carbohydrates. They’re also loaded with vitamins, minerals, and anthocyanins, the same powerful antioxidant compounds found in blueberries and grapes. The best part is that they’re one of the most inexpensive superfoods available. I consider them a staple for any healthy pantry. Whether canned or dried, you’ll always find them in my kitchen in abundance.
I used canned beans here for convenience. Since there are some concerns about BPA levels in cans, drain and rinse the beans well before using. Rinsing them well also helps alleviate any digestive discomfort or gas you might experience from beans. You can also prepare you beans from scratch. Another option is to look for beans and tomato products in boxes or glass jars. While there is concern about BPA in cans, the health benefits of both beans and tomatoes outweigh the risks. So, using canned products here is still a great healthy and economical option that you can feel good about.
Ingredients:
3 tablespoons olive oil
1 red onion, peeled and thinly sliced
3 garlic cloves, peeled and minced
1 teaspoon coriander seeds, lightly crushed
1 to 2 tablespoons chipotle paste
2 14.5oz cans low sodium chopped tomatoes
1 16oz can low sodium butter beans, rinse well under cold running water
1 16oz can low sodium cannellini beans, rinse well under cold running water
2 tablespoons freshly chopped parsley
½ cup Greek yogurt, sour cream or crème fraîche (optional)
¼ cup pumpkin seeds (optional)
How to make:
Take a large saucepan and add the oil. Place the pan over a medium high heat. When the oil is hot, add the sliced onions and gently sweat for 8 minutes. Combine the garlic, coriander seeds, and chipotle paste in the pan, cooking for another 2 to 3 minutes.
Stir in the chopped tomatoes and bring to a boil. Reduce the heat and gently simmer for 10 minutes to thicken up the sauce.
Just before serving add the beans and chopped parsley. Stir and cook for 2 minutes to warm through. To serve, dot the dish with the Greek yogurt or crème fraîche and sprinkle with the pumpkin seeds.