Healthy & Special Diets > Anti-Inflammatory Recipes > Dinner (Anti-Inflammatory) > Vegetarian Chili with Anti-Inflammatory Spices

Hearty Anti-Inflammatory Vegetarian Chili

A flavorful and nutritious vegetarian chili packed with anti-inflammatory spices and ingredients, perfect for a comforting and healthy dinner. This recipe is designed to reduce inflammation and promote overall well-being, using a blend of beans, vegetables, and potent spices.

Prep Time
20 minutes
Cook Time
45 minutes
Servings
6-8
Ingredients
  • 2 tablespoons Olive Oil
  • 1 medium Onion, chopped
  • 1 medium Bell Pepper (Red or Orange), chopped
  • 4 cloves Garlic, minced
  • 1 tablespoon Ginger, grated
  • 2 teaspoons Turmeric powder
  • 1 tablespoon Cumin powder
  • 1-2 teaspoons Chili powder
  • 1/2 teaspoon Cinnamon
  • 28 ounces Diced Tomatoes
  • 15 ounces Kidney Beans, drained and rinsed
  • 15 ounces Black Beans, drained and rinsed
  • 1 cup Corn (frozen or canned), drained
  • 4 cups Vegetable Broth
  • 1 teaspoon Maple Syrup or Honey
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons Fresh Cilantro, chopped (for garnish)
  • 1 medium Avocado, diced (for garnish)

Sautéing the Aromatics

Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and bell pepper and cook until softened, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant. Be careful not to burn the garlic.

Blooming the Spices

Stir in the turmeric powder, cumin powder, chili powder, and cinnamon. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant. This process, called 'blooming' the spices, helps to release their flavors and enhance their anti-inflammatory properties.

Adding the Base Ingredients

Pour in the diced tomatoes (with their juices), kidney beans, black beans, corn, and vegetable broth. Stir well to combine all ingredients.

Simmering the Chili

Bring the chili to a boil, then reduce the heat to low, cover, and simmer for at least 30 minutes, or up to an hour, stirring occasionally. The longer it simmers, the more the flavors will meld together.

Adjusting the Flavors

After simmering, stir in the maple syrup (or honey) and season with salt and black pepper to taste. Adjust the amount of chili powder to your preference for spice level.

Serving the Chili

Ladle the chili into bowls and garnish with fresh cilantro and diced avocado. Serve hot with your favorite toppings, such as a dollop of plain yogurt (dairy or non-dairy), chopped red onion, or a squeeze of lime juice.

Nutrition Facts Estimated per 100g of product

Note: This is an estimate, actual values may vary.

  • Calories: 85-95 kcal
  • Protein: 4-5g
  • Fat: 2-3g
  • Carbohydrates: 12-14g
  • Fiber: 3-4g

Other Important Considerations for Nutrition

  • Anti-Inflammatory Powerhouse: This chili is rich in antioxidants and anti-inflammatory compounds thanks to the turmeric, ginger, and other spices.
  • Fiber-Rich: The beans and vegetables provide a good source of fiber, which aids digestion and helps regulate blood sugar levels.
  • Protein Source: The beans are a plant-based protein source, making this a satisfying and nutritious meal.
  • Customization: Feel free to add other vegetables like zucchini, carrots, or spinach to boost the nutritional value.
  • Sodium: Be mindful of the sodium content in canned beans and diced tomatoes. Opt for low-sodium varieties or rinse the beans thoroughly before use.

← Golden Lentil Soup with Turmeric and Ginger Refreshing Iced Turmeric Latte →

FAQ

  • Can I make this chili in a slow cooker?

    Yes, you can adapt this recipe for a slow cooker. Sauté the onions, bell peppers, garlic, and ginger on the stovetop as directed, then transfer everything to the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours.
  • Can I freeze this chili?

    Absolutely! This chili freezes well. Allow it to cool completely, then transfer it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months.
  • What if I don't have all the spices?

    While the specific blend of spices contributes to the anti-inflammatory properties and flavor profile, you can adjust based on what you have. If you're missing one spice, simply increase the amount of the others. A general chili powder mix can also be used as a base.