Heart Healthy Vegan Bean Chili with a Kick

Heart Healthy Bean Vegan Bean Chili with a Kick

We’ve already mentioned February being national canned food month (and made a delicious recipe to celebrate!). Did you know that February is also widely recognized as heart health month? It is said that eating 1/2 a cup of beans daily is good for heart health and may even reduce cholesterol levels, according to this article in Eating Well. So, let’s cook up a pot of vegan bean chili as a way of saying thanks for everything our hearts do!

Ingredients:  (serves 4-6)

  • 1 pound of dry beans (I used Rancho Gordo Scarlett Runner)
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2T olive oil
  • 1 14.5 ounce can of whole peeled tomatoes
  • 1 chipotle pepper in adobe, diced
  • 1 32 ounce box of vegetable broth
  • 2 cups of water
  • 1/2 pound button mushrooms, sliced
  • 1/2 pound okra, sliced (optional)
  • Salt and pepper to taste
  • Cilantro to garnish
  • Fresh lime wedges to squeeze

Began by covering beans with 2 inches of water and soaking them overnight. The next morning drain and rinse them well. Heat oil in a large soup pot and sauté the onion until soft, then add the garlic and stir 1-2 minutes. Add vegetable broth, water, tomatoes, and adobe pepper, stirring to combine. Simmer on low to medium heat for 1 hour and 15 minutes, stirring occasionally and adding more water as needed to keep the beans covered.

Vegan Bean Chili Ingredients

Add mushrooms and sliced okra, cooking for an additional 10-15 minutes. Add salt and pepper to taste.

Vegan Chili Pot

Ladle soup into bowls.

Ladling Soup

Sprinkle with fresh cilantro and a squeeze of lime, serving immediately.

Vegan Chili Bowl

This soup can be adjusted with various vegetables or cooked with a spicy sausage for a non-vegan version. Either way, you are to sure to enjoy the smokiness and depth that the chipotle adds to this heart healthy chili!

Tim Vidra E.A.T.

Virginia based food writer, Tim Vidra, authors the blog E.A.T. where he advocates the principles behind supporting a sustainable food system. Tim’s mission is in sharing his passion for the preparation and enjoyment of food in a way that everyone from beginners to long time foodies can get involved in. His ties to food are deep rooted — he fondly recalls his Hungarian grandmother citing “If you don’t kill it, pluck it or grow it, I’m not eating it” as he spent hours with her in their backyard garden. Now living in the city, Tim tries to maintain these basic principles as he tackles building his own lush urban garden. His recipes and advice have been featured across food publications and he’s led series’ of cooking demos and classes throughout the Richmond area. Learn more about Tim via E.A.T. and follow him on Twitter @TimVidraEats.

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