Vegan Iron-rich Chili | Cooking With Jade

Vegan Iron-rich Chili

2 MINS READ
Vegan Iron-rich Chili
Vegan Iron-rich Chili
Vegan Iron-rich Chili

Vegan Iron-rich Chili

Red beans are a good source of iron, phosphorus, and potassium. Chillies have plenty of vitamin C, and are high in fibre and minerals like potassium. I made this recipe super healthier by using very little olive oil, mushrooms, and tomatoes. This mouthwatering Chili Recipe can help everyone in your family!
Prep Time 10 minutes
Cook Time 45 minutes
Course Main Course
Cuisine Vegan
Servings 5
Calories 217 kcal

Ingredients
  

  • 1 pound of peeled tomatoes
  • 1 pound of tinned cooked red beans
  • 1 ½ cups of button mushrooms
  • 2 handfuls of textured soy protein
  • 1 onion
  • 1 clove of garlic
  • ½ tsp of cumin powder
  • ½ tsp of oregano powder
  • 2 tbsp of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

Instructions
 

  • Peel and mince the onion and garlic. Drain the red beans.
  • Clean and slice the button mushrooms into strips.
  • Chop your vegetables, and then carve an onion
  • Heat 2 tablespoons of olive oil in a casserole dish. Sauté the onion and the garlic until they become translucent. Add drained kidney beans and textured soy protein and cook for 5 minutes, mixing well.
  • Add the peeled tomatoes, the mushrooms then the cumin, and the oregano. Add salt and pepper. Simmer over low heat for about 45 minutes, stirring regularly. Add water if needed.
  • Serve hot with white rice.

Notes

NUTRITIONAL FACTS:
Calories 320g | Fats 7.2 g | Cholesterol 22.0mg | Total Carbohydrate 37 g | Protein 31 g
Keyword Vegan Food

If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.


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