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Healthy Spring Vegetarian White Chili

This week has been a whirlwind as I try to complete the rest of my essays before the end of my semester in just a few short weeks. That same feeling of being a student always returns as the jumble for the end of the year arrives. It is that same feeling I would get as a little girl, trying to finish the rest of my work, as I anxiously await the feelings of the hot summer sun and the carefree freedom of summer … for a couple months šŸ˜‰

This time of the year is such a busy time students around the world, making it harder to get out and get active and easier to fill up on exam time snacks which lack much of a nutritional profile. I remember in the first year of my undergraduate degree trying my best to stay awake during late night studying sessions with a can of red bull and a mini tub of ice cream by my side. Now I opt for much healthier choices that are comforting, hearty, healthy and nutritious to get me through the final “exam time hump”. How nutritious? One bowl of this Healthy Spring Vegetarian White Chili is full of iron, calcium, vitamin A, C and also provides you with 21 grams of protein and 14 grams of fiber! This Healthy Spring Vegetarian White Chili is providing me with the nutritious boost, energy, and the comfort kick I need to get through the final stretch of the school – healthy and happy šŸ˜€

 
ceara s kitchen

This Healthy Spring Vegetarian White Chiliis warming, hearty, full of lots of nutritious and vibrantvegetables and very fillingfrom the fibrousand protein-packed beans. This is not your average traditional tomato-based winter chili bur rather a lightspring chili which opts instead for a light vegetable and white bean broth base. This Vegan White Chili is also perfectly spiced from the cumin and oregano, spicy from the cayenne pepper (though you can use less if you prefer less of a “kick”), and also slightly sweet from the bright sweet corn.

And as for my activity during exam time, I am running my first 15 km this Sunday so I will take a little break from the books to go for a race with J’s family! I am feeling nervous but confidant for the big day. I still sometimes can’t get over how far I’ve come from the days when I found it difficult to run to catch the bus at the end of the street šŸ˜‰
 
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Healthy Vegetarian Spring White Chili


  • Author: Ceara
  • Total Time: 55
  • Yield: 10

Description

Note: For simple and easy preparation, cut up the vegetables before making the chili. This makes the entire process of making the chili much faster and easier. After sauteing the onions and garlic in 1/2 tbsp of oil, add in the spices and herbs to the with the other 1/2 tbsp of oil – this helps to enhance and “fire” up the aromas of the spices. When “frying” your vegetables in the soup pot, have a can of water nearby just in case the vegetables start to stick to the bottom of the pot. Adding a dash of sea salt, to the vegetables helps to bring out their liquid and will help to saute them while using minimal oil. Feel free to add your own favourite spring vegetables if you do not have the ones listed here on hand. Adjust the amount of water/vegetable broth based on how thick you prefer your chili. Mashing half the white beans gives some hearty substance to the broth and brings this white chili to life! This chili keeps well in the fridge for up to 4 days and also freezes well – tastes even better the next day!


Ingredients

  • ā€¢ 3 small or 2 medium onions, diced
  • ā€¢ 1 tbsp avocado or coconut oil and water as needed to saute vegetables(*see note, use any light tasting oil)
  • ā€¢ 4-5 cloves of garlic, diced
  • ā€¢ 1 1/2 tsp dried oregano
  • ā€¢ 1 1/2 tsp cumin
  • ā€¢ 1/2 tbsp coriander
  • ā€¢ 1 – 2 tsp cayenne pepper (depending on how spicy you like it! I used “extra hot” cayenne)
  • ā€¢ 2 cups leeks, finely chopped
  • ā€¢ 2 cups mushroom, finely chopped
  • ā€¢ 1 sweet yellow pepper, finely chopped
  • ā€¢ 1 sweet green pepper, finely chopped
  • ā€¢ 1 heaping cup sweet corn
  • ā€¢ 5 – 6 cups water or vegetable broth + extra for sauteing veggies (if not using vegetable broth, use a vegetable bouillon cube)
  • ā€¢ 4 cups white beans, cooked and rinsed (mash 2 cups of the white beans for the soup broth)
  • ā€¢ Sea Salt and Pepper to taste

Optional Ingredients

  • Avocado
  • Cilantro
  • Monterrey Jack Cheese (or “cheez” for vegans)
  • Hot Sauce
  • Sour Cream (non dairy versions for vegans)

Instructions

  1. Warm up 1/2 tbsp of avocado oil in a large pot on medium high heat. Once the oil is heated add the diced onion and garlic and saute until the onions are slightly browned and translucent.
  2. Add the second 1/2 tbsp of oil and add the spices (oregano, cumin, coriander, cayenne). Heat the spices up for a minute in the oil in order to ignite the aromas of the spices. Stir the spices into the onions and garlic. Saute for one minute.
  3. Add chopped leeks and mushrooms. Saute for 5 minutes until they have begun to brown and caramelize in the pot. If needed, add a dash of water or sea salt if the veggies start to stick to the bottom of the pan.
  4. Add sweet peppers to the pot and saute for a couple of minutes until the peppers begin to cook and soften. If needed, add a dash of water or sea salt if the veggies if they start to stick to the bottom of the pan.
  5. Once all the veggies are sauteed to your liking, add the sweet corn and vegetable broth/water to the pot as well as the mashed and whole beans. Simmer for 10 minutes to deepen the flavours of the chili. The chili tastes even better after leaving the flavours to develop after a couple of hours (even better the next day)
  6. Serve with optional avocado, sour cream cilantro and cheese!
  7. Devour, Share and Enjoy šŸ™‚

Notes

  • Low in fat, high in protein, high in fiber very high in iron, calcium, vitamin C and vitamin A as well as high in manganese, magnesium, potassium, and vitamin B6 – plus this chili contains absolutely no cholesterol!
  • Prep Time: 20

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42 Comments

  1. I made this for my friend’s birthday. It was a huge hit. I served it with roasted purple brussel sprouts, purple cauliflower, and purple potatoes. I also made sweet potato cornbread to go with it, and it finished the meal perfectly. Thank you so much for sharing this recipe.

  2. We made this last night and it was really good! Even my son who doesn’t like peppers, mushrooms, or beans liked it. I doubled the recipe and I’m having leftovers for lunch with a big handful of kale mixed in. Thanks a lot!

    1. Thank you SO much for the feedback, Joy!! I am so happy that you are your family enjoyed this Chili! It’s been a while since I’ve made it and think I just might have to make it again soon šŸ™‚ Your addition of kale sounds delish!

  3. I wish we had gone to school together! This chili is exactly what I needed to get me through exam times! Instead, I ate an unreasonable amount of candy and pretzel sticks. Not my best choices … but the sugar rush sure helped keep me awake! šŸ™‚
    This looks delicious!!

    1. Going to school together would have been a hoot! If you’d like I’d be more than happy to send some of my papers your way that need finishing (hehe!) šŸ™‚ Thanks for the kind words Gretchen, have a great week! šŸ˜€

    1. Thank you so much, Richa! I love bright colors in cooking, especially this time of year when all the beautiful flowers are budding in time for spring! I am actually looking forward to making your “Easy Spiced Peas” for an easy dinner tonight over a bed of cauliflower “rice”!

  4. It has been a busy few weeks! I teach college English and both me and my students have been busy! This healthy chili looks perfect. Thank you for sharing!

    1. Thanks! That’s great to hear you are an English teacher!!! My family is full of teachers and I know it is such a busy year for all the wonderful and hardworking teachers and students out there! Thanks for the kind words! Good luck finishing the final month of school – summer is almost here šŸ˜€

  5. I’m a fan of anything ANYTHING with corn in it. This looks delicious! And good luck with the end of your semester! I remember how stressful all those finals and essays were! And have fun at your race!

    1. Thanks Chris!! I’ll need all the luck I can get haha! Corn makes brings any dish to the next level, plus nothing beats bbq’d corn on the cob in summertime!

  6. Ha ha, I remember the days in my undergrad degree cramming assignments too! My go to foods have always been coffee and chocolate. I TRY my hardest to make healthier versions though now. I remember the days when all I literally used to have is one iced mocha and a small chocolate bar…and that was it for the day! Glad I stopped that. My go to comfort foods now are usually raw chocolate and an iced mocha, and I also love protein pancakes. Oh and pizza with cauliflower base. Anyway, this recipe looks DELICIOUS and I am so completely impressed with the protein content! I’ve recently realised that I am not getting enough protein, and have been relying far too heavily on powders. I just gets so bored of smoothies all the time though. This is definitely on my ‘too make’ list this week especially as it’s coming into winter here.

    1. Yes to coffee and double yes to chocolate (can’t go a day without a piece of dark chocolate!!). I am glad you stopped that too because protein pancakes and cauliflower pizza sound too good not to pass up! It’s amazing how we can all develop into better eating habits – I can’t get over all the things I’d snack on in my undergraduate degree! I still need to try making a cauliflower pizza crust – it’s been on my “to cook” list forever! Thanks for the sweet words and let me know if you try this chili – it definitively has a high protein kick to it šŸ˜€ And you are just starting winter? Are you located in AU or NZ? Too cool!! We just got over winter here and now I’m looking forward to summer šŸ˜‰ Have a great weekend!!

  7. Sounds like you’re in a similar position to me, nearing the end of a year of studies and looking for healthier options to the traditional student food!
    Love, love, love the look of this recipe. I’ve never had a “white” chili before. I bet some jalapenos would be great in it, and definitely cornbread on the side as suggested above šŸ˜€

    1. Yes – we are so in the same position! Can’t wait for my exams to be over and all these papers to be done!! šŸ˜€ Thanks for the kind words! Jalapenos would be pure perfection with this (with the seeds in for an extra kick!!!). Good luck with the rest of your schoolwork – before we know it, it will be summertime!

    1. A hunk of cornbread sounds like an AMAZING idea and would go perfectly with this šŸ˜€ Thanks for the kind words, June!

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