Delicious superfood vegetarian chilli recipe filled with inflammation and pain-fighting ingredients

BShahzadi Devje – an award winning media Dietitian, writer, speakerrecipe creator and Resident Nutritionist for ReverseD – the first diabetes TV reality show. Check out her blog, and follow her on FacebookInstagramand Twitter for more. 

Cozy up with a warm bowl of this hearty vegetarian chili recipe. Chock full of vegetables and spices, you’ll surely enrich your health with a flood of healing nutrients. Perfect as a make-ahead one-pot wonder that’s also freezer-friendly. Vegan and gluten free.

When I was in university, I was quite sick; I suffered from chronic fatigue, body aches and pains, and severe inflammation – so much so that it would be a struggle to get out of bed and walk. It was quite depressing.

It was the culmination of things that I did to help me get better. And one of those things was manipulating my diet and incorporating foods and nutrients with medicinal properties.

And this nourishing vegetarian chili bowl is one such recipe that’s bursting with good-for-you ingredients and has been a family favourite for as long as I can remember. Flavor, the flavors are bold, earthy and aromatic.

Simply delicious.

Vegetarian Chili Contains Superfoods that Pack a Nutritional Punch

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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.

Ginger

This peppery superfood certainly has some high-powered potential. Regarded to be a powerful 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 as 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 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 are 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 exceptional source of vitamins A and K. And, like other leafy greens, it also has folate, iron, fiber, magnesium, calcium and vitamin C.

To say that 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.

Vegetarian Chili Recipe

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BShahzadi Devje – an award winning media Dietitian, writer, speakerrecipe creator and Resident Nutritionist for ReverseD – the first diabetes TV reality show. Check out her blog, and follow her on FacebookInstagramand Twitter for more. 

Serves: 4

Prep Time: 20 minutes

Cook time: 30 minutes

Ingredients:

  • 2 tablespoons olive oil

  • 1 red onion, finely chopped

  • 5 garlic cloves, crushed

  • 2 inch (25 g) ginger, grated

  • 3 carrots, chopped into small pieces

  • 3 celery stalks, chopped into small pieces

  • 1 red bell pepper, chopped into small pieces

  • 1/2 fennel bulb, cut into small pieces

  • 1/2 teaspoon turmeric powder

  • 1 teaspoon cumin powder

  • 1/2 teaspoon black pepper

  • 2 red chilies, finely chopped (you can increase or reduce according to taste)

  • 1/2 tablespoon + 1 teaspoon salt (or to taste)

  • 2 cups diced tomatoes (you could use canned)

  • 1.5 cups vegetable stock

  • 2 cups cooked kidney beans

  • 1 cup cooked black beans

  • 2 cups spinach, chopped

  • 4 teaspoon of lemon juice

  • 1 cup chopped fresh cilantro

Instructions:

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  1. In a large pot, on medium heat, warm the olive oil.

  2. Add the onion, garlic, ginger and fry until golden.

  3. 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.

  4. Add the turmeric, cumin, black pepper, red chilies, and salt. Stir to coat the vegetables and cook for 2 minutes.

  5. Add the 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 gently simmer for 25 minutes.

  6. Add the spinach, stir and cook for 5 minutes.

  7. For the best texture and flavor, transfer 2 cups of the cooked chili to a blender and blend until smooth. Pour the blended mixture back into the pot and stir.

  8. Finish with lemon juice and garnish with cilantro.

This chili will keep well in the refrigerator for about 3-4 days and in the freezer for 1 month. Why not make a batch?!

More Reading: 

  1. Vegetarian Taco Recipe

  2. Protein-Packed Plant Based Foods

Shahzadi Devje

Shahzadi Devje

Founder at Desi~licious RD
Shahzadi Devje is an award winning registered dietitian-nutritionist, mom of three, and healthy living aficionado. With a decade of experience in nutrition and coaching, Shahzadi shares her passion for cooking and healthy living on her blog. A contributor for The Huffington Post, she has also been featured in other health and fitness magazines. Shahzadi is currently working on the first Diabetes TV reality show, Reversed Your Health. Shahzadi holds a master’s degree in public health nutrition; with postgraduate studies in nutrition and clinical dietetics. Recognized for her community activist work, she was named 2016 Dietitians of Canada award recipient for leadership. You can find Shahzadi on Facebook, Instagram, Twitter, Youtube and Pinterest. We encourage you to connect with her on LinkedIn and check out her Facebook group!
Shahzadi Devje

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