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Vegan Chili Beans
Online Recipe Search
The Search for a Recipe
I found this recipe online one day when I was looking for a Vegetarian recipe for chili beans.
The bad thing about the Internet is, when you look for a recipe (or anything else) you have so many options to decide from that it makes it a real chore.
The good thing is, 2 out of 3 of my kids (now grown) are Vegetarian, but they are very picky which narrows down my choices.
“From the Kitchen of Betty Crocker”
Half the day went by just looking for a Vegetarian chili bean recipe! By this time I had to hurry and find one I could whip up in a couple of hours. And then I found this one on bettycrocker.com, but it was called “Chunky Vegetable Chili”. This recipe has a 4-1/2 star rating, so I tried it.
On the website, the recipe calls for particular name-brand products, but just use any brand you like. Also, their recipe calls for canned chickpeas (garbanzo beans) and black beans, but I use pinto beans because I don’t like chickpeas. My son hates bell peppers, which was also in the original recipe, so I excluded them, too. Otherwise, this is an awesome recipe! It is easy to adapt to please your family's tastebuds.
Preparation Time & Cooking Time Wrong
Oh, one more thing about the original recipe: the preparation time they included for this recipe was way off! The first time I cooked this chili I had to resort to using the microwave because it was taking forever to finish cooking – according to their recipe’s cooking time. Using their cooking time, the potatoes were still hard; and after adding the zucchini and cooking it for 5 - 7 minutes, the zucchini was, too!
Everyone loved my Vegan Chili Beans (Click to Tweet) when they finally finished cooking.
[Note: I know this recipe has an unusual combination of vegetables and beans, but it is very tasty and nutritious!]
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Some Raw Ingredients for This Recipe
Seasonings, Tomato Sauce & Crushed Tomatoes
Kitchen Tools You Will Need
It makes cooking a lot smoother if you gather the following kitchen tools and utensils before starting your Vegan Chili Beans:
- A large cooking pot or Dutch oven with a lid
- A large cooking spoon
- A can opener
- Kitchen knife for dicing the vegetables
- Cutting board
- 1 teaspoon and 1 Tablespoon measuring spoons
Preparation & Cook Time
- 4 medium potatoes, diced
- 1 medium onion, chopped
- 2 cloves garlic, diced or smashed
- 2- 28 ounce cans tomatoes, crushed, undrained
- 2 - 8 ounce cans tomato sauce
- 4-15 ounce cans (or 4 cups fresh) pinto beans, drained
- 2 medium zucchini, sliced
- 1 - 2 Tablespoons Italian seasoning
- 4 Tablespoons chili powder, ground
- 2 teaspoons cumin, ground
Zucchini: A Superfood of Nutrition
- First, dice the potatoes, chop the onions and garlic, and put them into your large cooking pot.
- Open the canned crushed tomatoes and canned tomato sauce, and pour them into the pot.
- Now open and drain the canned pinto beans, and then add them to the pot. (If you use fresh cooked pinto beans, just make sure you drain them a little; it's okay to leave a little water in them.)
- Measure the spices (chili powder, cumin, and Italian seasoning OR oregano), then add them to the pot. Set stove flame to medium-high.
- Allow everything to come to a boil. Turn heat down to low and place the lid on the pot. Continue boiling for about 20 minutes, stirring occasionally until the potatoes are tender.
- While you are waiting, slice or dice the zucchini. When the potatoes are almost done, add the zucchini to the chili mixture. Keep the flame on low and the pot covered. Stir occasionally so the chili does not stick to the pot or burn.
- Cook zucchini for 15 -20 minutes -- or until a fork goes through them easily.
- Serve Vegan Chili Beans with fresh baked cornbread and your favorite green salad.
Nutritional Values for Vegan Chili Beans
|Serving size: 1/8 of recipe|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 80 g||27%|
|Sugar 5 g|
|Fiber 18 g||72%|
|Protein 17 g||34%|
|Cholesterol 0 mg|
|Sodium 927 mg||39%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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Amazing Vegetarian Chili
Pinto Bean Trivia
Here are some interesting facts about Pinto Beans:
- The Spanish literally named them “painted beans” (“pinto” means “painted" in Spanish)
- They are a good source of fiber which slows down digestion, and balances blood sugar levels (helpful for diabetics and hypoglycemics).
- Pinto beans have more protein than any other bean.
- They are high in potassium and low in sodium: this combination of potassium to sodium greatly reduces the risk for stroke.
- Pinto beans are the best vegetable source of folate (B-vitamin) which strengthens and protects the heart
- They are a good source of magnesium. Low magnesium levels are implicated with heart attack and heart damage caused by free radicals.
How to Make Vegetarian Chili
- Potatoes were grown in 200 B.C. by the Incas in the Andes Mountains of Peru.
- The word “potato” was derived from the Spanish word “patata”.
- Potatoes and sweet potatoes are not from the same family. Potatoes are in the same family as tomatoes, chili peppers, eggplant, and petunias. Sweet potatoes are from the same family as morning glories.
- Bumblebees are the potato plant’s only known pollinators.
- The Incas used potatoes for healing bones and wounds.
- Potatoes were introduced to Great Britain In the 1500’s but many were leery of eating them because there was no mention of potatoes in the Bible.
Meatless 3-Bean Chili - Spicy Vegetarian Chili
- Aztecs called tomatoes “xitomatl” meaning “plump thing with a navel."
- Tomatoes are related to the poisonous nightshade plant, Belladonna, so people were afraid to eat them.
- Tomatoes (and tomato puree and sauces) have anti-cancer properties.
- Tomatoes contain the carotene lycopene, a potent antioxidant that may prevent prostate cancer, lower the risk for breast cancer, and prevent neurodegenerative diseases.
Vegetarian Chili (60,000 views!)
- Brought to the U.S. in 1920’s by the Italians who called them “zucca” (word for squash)
- One zucchini is called a "zucchina."
- Also called Italian Squash, zucchini is high in vitamins A and C, manganese, and fiber.
- Zucchini is low in sodium and high in potassium, Potassium lessens the damaging effects of sodium and reduces the risk for stroke.
- Zucchini flowers are edible, too, and are often prepared fried or stuffed.
- Steaming is the best way to cook zucchini (unpeeled) to retain their antioxidant benefits, found in its skin and seeds.
- Zucchini has nutrients and phytochemicals that help prevent heart disease and cancer.
Links to Vegetarian Chili Recipes
- Homemade Vegetarian Chili - Cookie and Kate
This simple vegetarian chili recipe's incredible flavor comes from basic pantry ingredients, vegetables and spices! Easily made vegan and/or gluten free.
- Quick and Easy Veggie Chili | Greatist
This hearty vegetarian chili is the perfect way to warm up on a cold winter weekend! Plus, one batch will last you all week.
- Vegetarian Chili Recipes - Cooking Light
Not only are vegetarian options extremely healthy, but they also take half as much time to prepare compared to meat-heavy dishes. Here are our picks for vegetarian chili recipes.
© 2015 Miriam Parker