Looking for a tasty and nutritious vegetarian meal? Look no further than this delicious, Anti-inflammatory Vegetarian Chili White Bean recipe! This chili is packed with nutrient-rich vegetables like green bell peppers, carrots, spinach, and cilantro, as well as juicy tomatoes, sweet corn, and hearty white kidney beans.
This chili is easy to make and sure to please even the most discriminating palates. It’s ideal for a cozy weeknight dinner or a weekend gathering with friends. So grab a bowl and prepare to enjoy everything this vegetarian chili has to offer!
This vegetarian chili white bean is anti-inflammatory
Table of Contents
Spinach and tomatoes are both nutrient-dense foods with anti-inflammatory properties. Spinach is high in lutein, which has the potential to improve eye health and lower the chances of macular degeneration. Spinach is also a good source of vitamins A and C, which are both powerful antioxidants that protect cells from oxidative stress and reduce inflammation. Furthermore, spinach contains flavonoids, which are plant compounds with anti-inflammatory properties.
Apart from being rich in anti-inflammatory nutrients, spinach is also a good source of vitamins E, K, as well as B vitamins such as riboflavin and folate. These vitamins are essential for keeping the skin, eyes, immune system, and generation of red blood cells in good condition because of the critical roles they play.
Moreover, spinach is an excellent source of essential minerals such as iron, calcium, magnesium, and potassium, all of which are essential for maintaining healthy bones, proper muscular function, and the conduction of nerve impulses.
Tomatoes, like spinach, are high in antioxidants such as lycopene and beta-carotene, which can help to reduce inflammation in the body. These antioxidants function by neutralizing free radicals, which are unstable molecules that can cause cell damage and contribute to chronic inflammation. Together, spinach and tomatoes are a powerful combination of anti-inflammatory foods that can help to support overall health and wellbeing.
Carrots are a great source of beta-carotene, a nutrient, which have multiple health benefits. Beta-carotene protects the eyes from free radicals and may lower the risk of cataracts and age-related macular degeneration. Beta-carotene has also been shown to help maintain healthy skin by protecting it from the damage caused by UV rays and lowering the likelihood of sunburn.
There is evidence that beta-carotene has anti-cancer properties and may help lower the risk of getting certain types of cancer, such as breast, lung, and prostate cancer.
Ingredients
- Olive oil: I have used olive oil, but you can use any other oil too.
- Vegetables: I have used onion, bell pepper, spinach, carrots, corn, and tomatoes. Feel free to add other vegetables like potatoes, green beans or cauliflower. Adjust the cooking time accordingly.
- Garlic, spring onions, and cilantro: Using these made this recipe very flavorful. Definitely adjust the amount of these ingredients based on your preferences.
- White kidney beans: You can use canned white beans. Drain the beans and thoroughly rinse them before using. If you want, you can also can use homemade white beans.
- Spices: cayenne pepper, cumin, and taco seasoning.
- Salt to taste.
- Vegetable broth: whenever possible, choose a low-sodium option.
How to make this recipe
- In a large pot over medium heat, heat the oil. Add onions, garlic and sauté for 3-4 minutes.
- Add cumin, taco seaoning, salt, and cayenne pepper to the pot. Sauté for 1-2 minutes.
- Add carrots, frozen corn, bell peppers, tomatoes and broth. Bring to a boil and simmer.
- Cover the pot with a lid and cook for 15-17 minutes or till the carrots are tender.
- Add beans and stir well to mix everything. Cover the pot again and simmer for another 15-16 minutes.
- Remove the lid from the pot. Using a potato masher, mash up the beans.
- Add spinach and give the chili a stir. Simmer for 2-3 minutes, until the spinach leaves are wilted.
- Remove the chili from heat. Fold in cilantro and spring onions. Stir to combine. taste and adjust seasoning. Serve with your favorite salad or bread.
Easy Vegetarian Chili White Bean
Ingredients
- 2 tbsp olive oil
- 1 medium white onion finely diced
- 2 cloves garlic peeled and minced
- 1 green bell pepper chopped into small pieces
- 2 cups baby spinach
- 2 medium carrots chopped into small pieces
- 1/2 cup corn frozen
- 1/2 cup cilantro finely chopped
- 1/2 cup spring onions finely chopped
- 2 cans white kidney beans drained and rinsed
- 1 cup canned tomatoes low or no sodium
- 1/2 tsp cayenne pepper optional
- 2 tsp cumin powder
- 1 tbsp low sodium taco seasoning
- 1/2 tsp salt more to taste
- 4 cups vegetable broth low or no sodium
Instructions
- In a large pot over medium heat, heat the oil. Add onions, garlic and sauté for 3-4 minutes.
- Add cumin, taco seaoning, salt, tomatoes, and cayenne pepper to the pot. Sauté for 1-2 minutes.
- Add carrots, frozen corn, bell peppers, tomatoes, and broth. Bring to a boil and simmer.
- Cover the pot with a lid and cook for 15-17 minutes or till the carrots are tender.
- Add beans and stir well to mix everything. Cover the pot again and simmer for another 15-16 minutes.
- Remove the lid from the pot. Using a potato masher, mash up the beans.
- Add spinach and give the chili a stir. Simmer for 2-3 minutes, until the spinach leaves are wilted.
- Remove the chili from heat. Fold in cilantro and spring onions. Stir to combine. taste and adjust the seasoning. Serve with your favorite salad or bread.
Nutrition
Is white kidney bean good for you?
White kidney beans can be a healthy addition to your diet, as they are low in fat and high in fiber, protein, vitamins, and minerals. These beans have a low glycemic index, which means they can help regulate blood sugar levels and prevent spikes in blood glucose after a meal.
White kidney beans are also a good source of fiber, which can slow down the absorption of carbohydrates and prevent blood sugar spikes. Additionally, they are a rich source of protein, which can provide a feeling of fullness, reducing the risk of overeating and weight gain.
Which is better white or red kidney beans?
White and red kidney beans are both nutritious and healthy choices, and the choice between them can depend on personal preference and the recipe being prepared.
White kidney beans, also known as cannellini beans, have a mild flavor and a creamy texture. They are often used in Italian cuisine, such as in minestrone soup or pasta dishes. White kidney beans are also a good source of protein, fiber, vitamins, and minerals.
Red kidney beans, on the other hand, have a stronger flavor and a firmer texture than white kidney beans. They are commonly used in chili and other spicy dishes. Red kidney beans are also high in protein, fiber, and other nutrients, including iron and potassium.
Both types of kidney beans are low in fat and sodium and are a good source of plant-based protein. Ultimately, the choice between white and red kidney beans can come down to personal preference and the recipe being prepared.
Other anti-inflammatory recipes
Spinach arugula salad – Low carb | heart healthy
Low carb balsamic green beans with hazelnuts
Easy arugula pear salad with pecans
Low potassium low protein beet with arugula salad
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