Vegan Iron-rich Chili | Cooking With Jade The Food and Travel Blog by Chef Jade

Vegan Iron-rich Chili


(Cooking Time: 45minutes Preparation Time: 10 minutes Servings: 5)

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!

Chili and Garlic


  • Amount per Serving
  • Calories 320g
  • Fats 7.2 g
  • Cholesterol 22.0mg
  • Total Carbohydrate 37 g
  • Protein 31 g
Beans recipe


  • 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


  • 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.
Rice and Curry

Here is another Chili recipe that many people seem to like – Link.

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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