A healthy vegan white bean chili made with white beans, green chilies, and corn. It comes together in less than 30 minutes, making it a perfect cozy weeknight meal.
This healthy vegan white bean chili came from a happy accident! I was determined to remake one of my childhood favorites (this white chicken chili) but once I started sauteing most of the ingredients, I realized I forgot to buy the chicken. I decided to just go with it. The result? An epic vegan white bean chili that was too good not to share!
If you’re vegan looking for a cozy weeknight chili or if you’re just looking to adding more plant-based meals into your diet, this chili will not disappoint! The soup utilizes pantry staples like an onion, vegetable broth, white beans and frozen corn. These get tossed into the pot with green chili, jalapenos for spice, garlic, cumin and lime juice for an easy one-pot meal that’s ready in less than 30-minutes. Just make sure to serve it with tortilla chips, avocado, cilantro, and extra jalapenos, if you like your chili spicy!
Healthy Vegan White Bean Chili
This white bean chili is incredibly healthy, while also being hearty and satisfying. The white beans, sweet corn and onions load this chili up with fiber. This is essential for healthy digestion and keeping you keeping full.
Since this recipe is naturally lower in fat, I recommend adding avocado, a dollop of full-fat Greek-style almond yogurt or coconut yogurt, or pumpkin seeds on top to make sure you are getting enough fat to make a balanced meal. Healthy fats help increase satiety, are essential for healthy skin, hormone balance and absorption of the fat-soluble vitamins A, D, E and K.
NOURISHED BY NUTRITION FACTS:
Protein – this vegan white bean chili is loaded with white beans as the source of plant-based protein. Protein is the most satiating macronutrient, meaning it’s going to help keep you feeling full more so than carbohydrates and fat. Eating protein-rich meals helps keep your blood sugar stable, maintain muscle mass, and helps your muscles and cells repair themselves.
Fiber – fiber is essential for a healthy digestive system. It plays an important role in stabilizing blood sugar, acting as a pre-biotic which feeds the good bacteria in your gut, and keeping us regular. The beans, corn, onions and chile peppers are all good sources of fiber.
White beans – these are such an underrated plant-based protein. Not only are they rich in protein and fiber, but they’re a good source of folate and plant-based iron. Folate is essential for women, especially during pregnancy to prevent neural tube defects. Iron is an important nutrient for vegans to pay a little extra attention to since it’s not as easily absorbed as the iron found in animal products. To help increase the absorption of plant-based iron, incorporate vitamin-C rich foods. This chili gets a boost of vitamin C from the lime juice. So make sure to add an extra squeeze before serving for extra iron absorption.
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chili, YOU’LL ALSO ENJOY THESE RECIPES:
Vegan White Bean Chili
This healthy vegan white bean chili is made with white beans, green chilies, and corn. It comes together in less than 30 minutes, making it a perfect cozy weeknight meal.
- ½ tablespoon olive oil
- 1 teaspoon minced garlic
- 1 small yellow onion, chopped
- 1 (4 oz) can mild green chilies
- 1 fresh jalapeno or ¼ cup sliced pickled jalapeno peppers, diced (optional)
- 4 cups low-sodium vegetable broth
- 2 (15 oz) cans great northern or white beans, drained and rinsed
- 1 cup frozen or fresh white corn
- 1 tablespoon lime juice
- 1 teaspoon cumin
- ½ teaspoon sea salt, plus more to taste
- Fresh cracked black pepper
- Tortilla chips
- Pickled jalapenos
- Lime wedges
In a large pot, heat the olive oil over medium-high heat. Add the onion and cook for 5 minutes, or until soft and translucent. Add the garlic, green chilies, and jalapenos, if using, cumin salt and pepper. Cook for another minute.
Add the vegetable broth, white beans, corn and lime juice. Simmer on medium-low heat for 15-20 minutes. Taste and season with more salt if necessary.
Serve immediately with tortilla chips, pickled jalapenos, lime wedges, avocado, or any toppings of choice.
Store in an airtight container for up to a week or in the freezer for up to 3 months. To reheat, bring the soup to a boil on the stove-top and then let simmer for 2-5 minutes.