Jam-packed with lycopene-rich tomatoes, fiber-and-protein-packed beans, and nutritious peppers and carrots, this vegetarian / vegan chili is one of my PAMM Diet all-stars! It’s a quick and easy way to help meet your veggie quota while warming you from the inside out on a chilly day. I especially love that one batch can last several days, and tastes even better the 2nd and 3rd days, when the flavors have truly melded. I hope you like this vegetarian / vegan chili as much as I do!
*use organic veggies and beans and cans/packaging with BPA-free lining, when possible*
- 3 to 6 Tbsp olive oil (or jalapeño-garlic oil if you like a little “heat”)
- 1 to 2 onions, chopped
- 2 to 3 bell peppers, chopped: orange, yellow and/or red
- 1 cup chopped carrots
- 1 15 oz can kidney beans, drained and rinsed
- 1 15 oz can black beans, drained and rinsed
- 1 15 oz can corn, drained and rinsed
- optional – yellow squash or zucchini, sliced into small pieces
- 2 to 3 large cans or boxes of chopped tomatoes – alternately, use 1-2 jars of Organic Marinara Sauce
- 2 to 4 cups filtered water
- 3 to 4 Tbsp Mexican Seasoning Blend
- Himalayan or sea salt and pepper, to taste
- Optional: 1 tsp honey (to blunt the acidity of the tomatoes)
- Optional garnishes: sliced avocado (for vegan chili) and grated cheddar cheese (for vegetarian chili)
In a large saucepan, over low-medium heat, cook the chopped onions, carrots, bell peppers, and (optional) squash in 3 or 4 Tbsp olive oil until the carrots or squash are tender. Stir in the beans, corn and tomatoes, then add water slowly until the chili’s at your preferred consistency (knowing that some liquid will evaporate and the chili will thicken as you cook it). Add 2 Tbsp Mexican Seasoning Blend, bring to a simmer, and cook for 10 to 20 minutes. Taste the soup and add more Mexican Seasoning Blend to your liking, and salt and pepper to taste, if you wish. If you want to cut the acidity of the tomatoes, add a little honey. Serve topped with fresh diced avocado or (if you’re not vegan) organic grated cheddar cheese. You might also want to drizzle some additional garlic jalapeño as a final touch.
In a crock pot, cook all ingredients (except the optional garnishes) on low-to-medium heat for a few hours. I suggest you be modest with the spices and seasonings until you taste it – you can always add more!
From my heart to yours,
© 2017, 2020 Stephen Sinatra, MD. All rights reserved.