Spicy Vegetarian White Bean Chili2016-02-20
- Servings : 4
- Prep Time : 15m
- Cook Time : 2:0 h
- Ready In : 2:15 h
Spicy Vegetarian White Bean Chili is a vegetarian version of Spicy White Bean and Chicken Chili substituting mushrooms for chicken. Mushrooms provide a meaty texture and protein.
This simple recipe can be mild to very hot (spicy) by adjusting the amount and type of chilis and red pepper flakes. I typically use roasted Hatch chilis, but you can use milder canned roasted chilis or fresh jalapeño or Serrano chilis.
- Presoaking the beans overnight and changing out the soak water several times reduces the gas producing chemicals in the beans.
- To reduce prep time, use any canned mushrooms for fresh mushrooms. Rinsing canned mushrooms reduces sodium.
- Omit cheese for a strict vegetarian chili and save 75 calories per serving.
Spicy Vegetarian White Bean Chili has less calories and protein than Spicy White Bean Chili with Chicken while providing 15 grams of fiber and 20 grams of protein.
Beans are an excellent low fat and calorie source of protein, fiber, vitamins and minerals.
- 8 oz. (225 g) dry navy or great northern beans
- 1 (150 g) small onion diced
- 1 tablespoon (15 ml) olive oil
- 1 (110 g) small tomato, diced
- 2 oz. (56 g) roasted Hatch chilies or 4 oz. (113 g) canned green chiles, diced
- 1 large garlic clove, minced
- 1 teaspoon ( 5 ml) ground cumin
- 1 teaspoon (5 ml) dried oregano
- 4 cups (960 ml) low sodium vegetable broth
- 8 oz. (225 g) fresh mushrooms or 4 oz. (113 g) canned mushrooms
- 3 oz. (85 g) Monterey Jack, Colby Jack, or Cheddar cheese, shredded
- 1 teaspoon (5 ml) Kosher salt or to taste
- 1/4 teaspoon (1.25 ml) Fresh ground black pepper or to taste
- 1/4 teaspoon (1.25 ml) red pepper flakes (optional)
- 2 tablespoon (30 ml) fresh Italian parsley or cilantro, minced
Method of Preparation
Sort and rinse beans. Place beans in a medium bowl or sauce pan and cover with at least 2 inches of water. Soak beans over night. Change water 1 or 2 tines if desired to reduce gas producing compounds.
Heat oil in a 3 qt/l sauce pan over medium heat and sauté onion until tender, about 5 minutes stirring occasionally.
Add tomato, chilis, garlic, cumin and oregano. Cook 1 to 2 minutes stirring constantly to prevent burning. Drain beans and add to pan along with the broth and mushrooms. Bring to a boil, cover, reduce heat to low and simmer 1.5 to 2 hours or until beans are tender, stirring occasionally. Season with salt and peppers to taste.
Remove pan from heat and stir in the cheese until completely melted. Stir in parsley or cilantro and serve.
This information is per serving.
Calories From Fat100
Serving Size:About 11 oz. (315 g)