The Best Healthy Chili Recipe You'll Ever Eat | Desi~licious RD

Cozy up with a warm bowl of this family-friendly healthy chili recipe. Chock full of vegetables and spices, you'll surely enrich your health with a flood of humble superfoods - and it's 100% vegan and gluten-free! Perfect as a make-ahead one-pot wonder - that's also freezer-friendly. I promise it's finger-licking good.

Of all the different kinds of chili recipes that I've tasted (and tested!), the ones that stand out are the ones loaded with beautiful veggies. You all know how fond I am of wholesome plant-based foods, and for me, this hearty chili recipe hits the spot.

Aside from having an abundance of vegetables (yes, it's nutrient-dense!), it's overflowing with deliciousness. Every time I've made it over the years, it's been a hit - with family and friends, who often say, it's the best chili recipe they've ever had. Honestly, I think they get shocked that it's a vegan chili recipe AND still tastes luscious.

The pictures say it all, it's loaded with humble superfoods, and the flavours are bold, earthy and aromatic.

Simply delicious.

As school season is about to start, many of you have reached out asking about ways to avoid back-to-school germs and support a healthy immune system for yourselves and your kiddos. While there's no magic elixir, I'm a firm believer in striving towards a healthy eating pattern (+ establishing healthy lifestyle habits!) to ensure your immune system has a fighting chance against germs and viruses. It's not new news that key nutrients are involved in the health, maturity and functioning of our immune system. And I've written about this in detail here. 

The Superfood Ingredient List That Packs a Nutritional Punch

Turmeric

A humble root, that's a leader in the superfood world. Turmeric has been valued for thousands of years in Ayurvedic and Chinese medicine. Curcumin, the active ingredient in turmeric, has only recently received attention from the scientific community for its antioxidant, anti-cancer and anti-inflammatory properties. The low bioavailability of curcumin is greatly enhanced with the addition of black pepper (piperine) in this recipe. Here's another recipe you will love.

Ginger

This peppery superfood certainly has some high powered potential. Regarded to be a potent anti-inflammatory, ginger has shown to provide relief from not only nausea and vomiting but also as an effective and cheap treatment option for menstrual cramps and migraines. A word of caution: ginger may interfere with blood thinners and diabetes medications, so speak with your doctor.

Garlic

Regarded to be one of nature's brightest bulbs, garlic (with the active compound allicin) has both antiviral and antibacterial properties, shown to help combat viruses and bacteria. Garlic is also rich in antioxidants, which work to combat free radicals to reduce inflammation.

Beans

Let me spill the beans on why this food is so deserving of the title, superfood. They're nutritional powerhouses, packed with vitamins, minerals and nourishing nutrients to support good health and wellbeing. Fibre, found in beans, has been shown to help lower blood cholesterol levels and support digestive health. Not to mention, beans are so versatile, cheap and provide an incredible source of plant-based proteins.

Tomatoes

Whether you think it's a fruit or vegetable, there's no doubt tomatoes are a nutrient-dense superfood we should all be eating more of. Vitamin C and other antioxidants, found in tomatoes may help to reduce the risk of certain cancers. Research in the area of prostate cancer is particularly promising.

Spinach

Popeye was definitely onto something before the superfood hype. Spinach is packed with powerful nutrients. One cup of raw spinach is an excellent source of vitamins A and K. And, like other leafy greens, it also has folate, iron, fibre, magnesium, calcium and vitamin C.

To say this vegetarian chili recipe is LOADED, would be an understatement. Check out what other amazing ingredients (including a surprising one!) make up this mouthwatering dish.

How to Make This Healthy Chili Recipe - Step by Step

1. Prepare all your ingredients by washing and chopping, and set aside. Add onion, garlic, ginger to a large pot and fry until golden (Image 1)
2. Stir in carrots, celery, pepper, fennel and cook, occasionally stirring (Image 2). If the mixture begins to stick to the pot, add a small amount of stock.
3. Add turmeric, cumin, black pepper, red chillies and salt. Stir to coat the vegetables (Image 3).
4. Add tomatoes, stock, kidney and black beans, and stir well. Bring to simmer, cover and continue cooking, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer (Image 4).
5. Add spinach, stir and cook for 5 minutes (Image 5).
6. For the best texture and flavour, transfer 2 cups of the cooked chili to a blender and blend until smooth (Image 6). Pour the blended mixture back into the pot and stir (Image 7). You could also use a hand blender and blitz a couple of times into the pot. Don't overdo it though.
7. Finish with lemon juice and garnish with cilantro (Image 8).

Vegan Chili - Desi~licious Top Tips

• Make sure to saute the vegetables until soft (around 10 minutes). This part adds a great depth of flavour to the chili so don't be tempted to add the stock any sooner 🙂
• If the vegetables start to stick to the bottom of the pan before they are soft, add a tiny amount of stock to loosen.
• You can adjust the amount of heat by adding more or less chili.
• Add the spinach at the last minute, as it doesn't take long to cook at all.
• Fresh red chillies can be pricy. Feel free to substitute with red chilli flakes. One teaspoon should do the trick.
• If you have any other vegetables that need using up, then feel free to add them to this recipe. It's super versatile and a great way to use up leftover vegetables.
• Blending some of the chili will give a thicker and creamier consistency. You can follow this recommendation or blend to your preference.
• If you don't like coriander (cilantro), you could top the chili with fresh parsley.
• Store leftovers in the fridge or freezer.
• This chili can be prepped in advance and reheated if tastes even better the next day.

Gluten Free Chili Toppings

Chili is hearty, delicious and super comforting, especially with additional topping. You can opt for some avocado (thinly sliced on top), sour cream (non-dairy varieties are available), cheese (vegan, if you prefer), sliced olives, diced tomatoes, crunchy lettuce or even some salsa. 

You can top your spicy chili recipe with whatever you like and make it your own. It's fun to set up a chili bar and let everyone choose their toppings!

Tip: Finishing the chili with a squeeze of lemon before serving brings out the flavours - even more. It adds a delicious freshness, so I wouldn't skip that part. Plus, that squeeze of lemon is one way to help you reduce the amount of salt you consume.

Can You Freeze Chili?

This healthy chili recipe tastes even better the next day, as all the flavours get a chance to develop. So if you make it in advance or just have leftovers, the chili will keep well in the refrigerator for about 3-4 days and in the freezer for one month. 

Tip: Why not make a double batch and store one in the freezer to make dinner time super easy and quick?

More Easy and Healthy Dinner Recipes You Might Like:

• Vegan Shepherd's Pie | Healthy Indian Dinner Recipe
• Slow Cooker Black Eyed Beans Curry (Lobia)
• Gluten-Free Quinoa Vegetable Pilau
• Grilled Asparagus & Tomatoes with Fried Eggs
• Daal Makhani - Coconut Lentil Curry

What's your favourite way to eat chili? Have you tried my healthy chili recipe before? Let me know in the comments below!

If you try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can't wait to see your photos.

The Best Healthy Chili Recipe You'll Ever Eat | Desi~licious RD

Gluten FreeDiary FreeVeganVegetarianHeart Healthy

4 from 5 votes

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Learn how to make this Desi~licious healthy chili recipe that's chock full of vegetables. It's our favourite vegan chili recipe - that's also freezer-friendly.

Prep Time20 mins

Cook Time35 mins

Total Time50 mins

Course: Main

Servings: 6 people

Author: Shahzadi Devje

Ingredients

• ▢ 2 tbsp olive oil extra virgin
• ▢ 1 red onion finely chopped
• ▢ 5 garlic crushed
• ▢ 2 inch ginger grated, 25 g
• ▢ 3 carrot washed, chopped in small chunks
• ▢ 3 celery washed, chopped in small chunks
• ▢ 1 red bell pepper washed, chopped in small chunks
• ▢ ½ fennel bulb washed, chopped in small chunks
• ▢ ½ tsp turmeric powder
• ▢ 1 tsp cumin powder
• ▢ ½ tsp black pepper
• ▢ 2 red chili finely chopped (you can increase or reduce according to taste)
• ▢ 1 tsp salt or to taste
• ▢ 2 cups tomato canned, diced
• ▢ 1.5 cups vegetable stock unsalted
• ▢ 2 cups kidney beans cooked, canned
• ▢ 1 cup black beans cooked, canned
• ▢ 2 cups spinach fresh, washed

Garnish

• ▢ 4 tsp lemon juice fresh
• ▢ 1 cup coriander washed, finely chopped

Instructions

• In a large pot, on medium heat, heat olive oil
• Add the onion, garlic, ginger and fry until golden
• Stir in the carrots, celery, pepper, fennel and cook for 10 minutes, stirring occasionally. If the mixture begins to stick to the pot, add a small amount of stock.
• Add turmeric, cumin, black pepper, red chillies and salt. Stir to coat the vegetables and cook for 2 minutes
• Add tomatoes, stock, kidney and black beans, and stir to mix. Bring to a simmer, cover and cook, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer for about 25 minutes.
• Add spinach, stir and cook for 5 minutes
• For the best texture and flavour, transfer 2 cups of the cooked chili to a blender and blitz until smooth. Pour the blended mixture back into the pot and stir. You could also use a hand blender and blitz a couple of times into the pot. Don't overdo it though.
• Finish with lemon juice and garnish with cilantro

Notes

• Make sure to saute the vegetables until soft (around 10 minutes). This part adds a great depth of flavour to the chili so don't be tempted to add the stock any sooner 🙂
• If the vegetables start to stick to the bottom of the pan before they are soft, add a tiny amount of stock to loosen.
• You can adjust the amount of heat by adding more or less chili.
• Add the spinach at the last minute, as it doesn't take long to cook at all.
• Fresh red chillies can be pricy. Feel free to substitute with red chilli flakes. One teaspoon should do the trick.
• If you have any other vegetables that need using up, then feel free to add them to this recipe. It's super versatile and a great way to use up leftover vegetables.
• Blending some of the chili will give a thicker and creamier consistency. You can follow this recommendation or blend to your preference.
• If you don't like coriander (cilantro), you could top the chili with fresh parsley.
• Store leftovers in the fridge or freezer.
• This chili can be prepped in advance and reheated if tastes even better the next day.
•  

Nutrition Facts

The Best Healthy Chili Recipe You'll Ever Eat | Desi~licious RD

Amount Per Serving

Calories 328 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g5%

Sodium 769mg32%

Potassium 2647mg76%

Carbohydrates 55g18%

Fiber 15g60%

Sugar 9g10%

Protein 19g38%

Vitamin A 9758IU195%

Vitamin C 289mg350%

Calcium 572mg57%

Iron 20mg111%

* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.

Shahzadi Devje

Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.