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We LOVE fixing chili, and this vegan chili recipe is enough for a crowd (or to feed a family for several days). It’s easy to make, nutritious, and quite tasty. Each two-cup serving is only 330 calories but packs 16 grams of protein and 12 grams of fiber. Plus, the best part is that this healthy meal is only $1.58 per person! We got it a bit cheaper with a special at Kroger with organic packs of 4 cans for $3.33, instead of $4. Buy large spices, such at cumin, to save money. And Costco has the best deal on maple syrup for $12.50 for a liter.
Protein, fiber, and calories in a pot of vegan chili
| Ingredient | Protein | Fiber | Calories |
|---|---|---|---|
| Sweet corn | 7 g | 7 g | 420 |
| Beans | 147 g | 105 g | 2310 |
| Tomatoes | 21 g | 21 g | 560 |
| Celery | 0.3 g | 0.6 g | 6 |
| Onion | 3.4 g | 5.2 g | 120 |
| Garlic | 3.2 g | 1.6 g | 72 |
| Peppers | 5.3 g | 5.5 g | 116 |
| Spices | 14.5 g | 16.3 g | 285 |
| Maple Syrup | 0 | 0 | 312 |
| Olive Oil | 0 | 0 | 119 |
| TOTAL | 202 g | 162 g | 4321 |
| Per serving | 16 g | 12 g | 330 |
So you’re asking, how do we make this?
We chop two large onions and press a lot of garlic (we love garlic) and sauté the onions and pressed garlic in a large stock pot (at least 8 quarts) in minimal olive oil, about a tablespoon.
Next we take 6 cans of beans of different varieties. I prefer black beans, dark red kidney beans, and pinto beans, but you can add chick peas, great northern beans, or any variety you like. You strain and rinse them to remove the excess starchy water that can cause bloating.
Next you add the beans and other canned items to the stock pot. You will need to add a little water as well, since the contents of the pot will be very thick. Next add the chopped fresh vegetables, spices, and maple syrup for a bit of sweetness if you like.
Let this simmer for 2 to 3 hours while all the flavor sinks in. Letting it cool and sit in the fridge to heat the next day brings out even more flavor.
Serve with your choice of garnish, such as green onion, cilantro, and tortilla chips, for an inexpensive way to feed a small army! We hope you enjoy.
Another option that adds a protein power punch is to throw in a pound of ground beef substitute. At times we use Beyond Beef plant-based ground meat, which adds another 6 grams of protein for almost 22 grams of protein for a bowl, nearly half of what you need in a day. Keep in mind that this flavor adds a bit of fat and more calories, at 409 calories a bowl.
Big Batch Vegan Chili
Equipment
- 8 quart stock pot or larger
Ingredients
- 2 cans sweet corn
- 2 cans black beans
- 2 cans pinto beans
- 2 cans kidney beans
- 2 cans tomato sauce
- 2 cans tomatoes, diced
- 3 cups water
- 5 ribs celery
- 16 cloves garlic
- 2 large onions
- 2 bell peppers, yellow, green, etc
- 1 hot pepper, large
- 7 tbsp cumin, ground
- 3 tbsp black pepper, ground
- 4 tbsp oregano, dried
- 1 tbsp olive oil
- 6 tbsp maple syrup, or cane sugar (optional)
- 3 tbsp salt, (optional)
- 1 lb vegan meat substitute, (optional)
Instructions
- In a large stock pot sauté chopped onion and pressed garlic in olive oil
- Strain and rinse all beans in a colander
- Add water, beans, corn, tomato sauce and diced tomatoes to pot
- Add sliced peppers, celery, maple syrup, and all spices
- Let simmer for 2-3 hours, stirring occasionally
- Serve with green onions and tortilla chips