low calorie vegan chili

Author of this recipe: Kevin Dickstein

"Try this hearty, low-calorie vegan chili packed with beans, veggies, and bold spices. Perfect for a healthy, plant-based meal! 🌱 #VeganChili #HealthyEats"

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Ingredients

• Here’s a list of ingredients for a **low-calorie vegan chili**, optimized with SEO-friendly formatting and keywords to help you rank better for related searches:
• - **1 tablespoon olive oil** (or use water for oil-free vegan chili)
• - **1 medium onion, diced** (adds flavor and texture)
• - **3 cloves garlic, minced** (boosts taste and health benefits)
• - **1 bell pepper, diced** (colorful and nutrient-rich)
• - **1 zucchini, diced** (low-calorie vegetable for bulk)
• - **1 cup mushrooms, chopped** (adds umami flavor)
• - **1 can (15 oz) black beans, drained and rinsed** (high-protein vegan ingredient)
• - **1 can (15 oz) kidney beans, drained and rinsed** (classic chili staple)
• - **1 can (15 oz) diced tomatoes** (low-calorie base for chili)
• - **1 cup vegetable broth** (low-sodium for healthier chili)
• - **2 tablespoons tomato paste** (adds richness and thickness)
• - **1 tablespoon chili powder** (essential spice for flavor)
• - **1 teaspoon cumin** (warm, earthy spice)
• - **1 teaspoon smoked paprika** (adds depth and smokiness)
• - **1/2 teaspoon cayenne pepper** (optional, for heat)
• - **1/2 teaspoon oregano** (herbal touch)
• - **Salt and pepper to taste** (season to perfection)
• - **1 cup frozen corn kernels** (adds sweetness and texture)
• - **1 cup spinach or kale, chopped** (extra greens for nutrients)
• - **Fresh cilantro or parsley for garnish** (optional, for freshness)
• This **low-calorie vegan chili recipe** is packed with **plant-based protein**, **fiber-rich ingredients**, and **nutrient-dense vegetables**, making it perfect for a **healthy vegan diet** or **weight loss meal plan**. It’s also **gluten-free**, **oil-free optional**, and **easy to customize** for your taste preferences.

Steps

1. # How to Make Low-Calorie Vegan Chili: A Healthy, Flavorful Recipe
3. If you're looking for a **low-calorie vegan chili** that's packed with flavor and nutrients, this recipe is perfect for you. This hearty dish is not only **plant-based** but also **low in calories**, making it ideal for anyone following a **vegan diet** or trying to eat healthier. Follow these easy steps to create a delicious, **gluten-free**, and **oil-free** chili that will satisfy your cravings without the guilt.
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7. ## **Ingredients for Low-Calorie Vegan Chili**
8. - 1 cup **black beans** (canned or cooked)
9. - 1 cup **kidney beans** (canned or cooked)
10. - 1 cup **pinto beans** (canned or cooked)
11. - 1 medium **onion**, diced
12. - 3 cloves **garlic**, minced
13. - 1 **bell pepper**, diced (any color)
14. - 1 **zucchini**, diced
15. - 1 cup **corn kernels** (fresh or frozen)
16. - 1 can (14 oz) **diced tomatoes** (no salt added)
17. - 2 cups **vegetable broth** (low-sodium)
18. - 2 tbsp **tomato paste**
19. - 1 tbsp **chili powder**
20. - 1 tsp **cumin**
21. - 1 tsp **smoked paprika**
22. - 1/2 tsp **cayenne pepper** (optional for heat)
23. - 1/2 tsp **oregano**
24. - Salt and pepper to taste
25. - Fresh **cilantro** or **green onions** for garnish
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29. ## **Step-by-Step Instructions**
31. ### **1. Prepare the Vegetables**
32. Start by dicing the **onion**, **bell pepper**, and **zucchini**. Mince the **garlic** cloves. These fresh vegetables will add texture and flavor to your **low-calorie vegan chili**.
34. ### **2. Sauté the Aromatics**
35. In a large pot, add a splash of **vegetable broth** (instead of oil) and sauté the **onion** and **garlic** over medium heat until softened, about 3-4 minutes. This step builds the base flavor of your chili.
37. ### **3. Add the Spices**
38. Stir in the **chili powder**, **cumin**, **smoked paprika**, **cayenne pepper**, and **oregano**. Toast the spices for 1-2 minutes to release their aroma, enhancing the overall taste of your **vegan chili**.
40. ### **4. Incorporate the Vegetables and Beans**
41. Add the diced **bell pepper**, **zucchini**, and **corn kernels** to the pot. Stir well to coat the vegetables with the spices. Then, add the **black beans**, **kidney beans**, and **pinto beans**. These legumes are high in **protein** and **fiber**, making your chili both filling and nutritious.
43. ### **5. Add the Liquid Ingredients**
44. Pour in the **diced tomatoes**, **tomato paste**, and **vegetable broth**. Stir everything together, ensuring the ingredients are well combined. The broth will help create a rich, hearty texture without adding extra calories.
46. ### **6. Simmer the Chili**
47. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the chili simmer for **20-25 minutes**, stirring occasionally. This allows the flavors to meld together and the vegetables to soften.
49. ### **7. Adjust Seasoning and Serve**
50. Taste the chili and adjust the seasoning with **salt** and **pepper** as needed. For a fresh finish, garnish with chopped **cilantro** or **green onions**. Serve your **low-calorie vegan chili** hot, either on its own or with a side of **brown rice** or **whole-grain tortillas**.
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54. ## **Why This Recipe Works**
55. This **vegan chili** is not only **low in calories** but also rich in **plant-based protein** and **fiber**, making it a satisfying meal for anyone. By using **vegetable broth** instead of oil and incorporating a variety of **beans** and **vegetables**, you get a nutrient-dense dish that’s perfect for **weight management** or a **healthy lifestyle**.
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59. ## **Serving Suggestions**
60. - Pair with a side of **avocado slices** for healthy fats.
61. - Serve over **quinoa** or **cauliflower rice** for a grain-free option.
62. - Top with a dollop of **vegan sour cream** or **cashew cream** for added creaminess.
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66. This **low-calorie vegan chili** is a versatile, flavorful, and healthy dish that’s easy to prepare. Whether you're meal prepping or hosting a cozy dinner, this recipe is sure to impress. Enjoy!

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