chili Archives - Forks Over Knives

Black Bean Chili with Quick-Pickled Avocado

Laura Marzen, RD, LD — Fri, 31 Jan 2025 18:40:46 +0000

This hearty black bean chili is on the table with minimal prep thanks to healthy plant-based convenience ingredients such as canned beans, canned tomatoes, and store-bought mirepoix—a mixture of garlic, onion, and celery. Poblano chili adds heat, paprika adds a smoky depth, and a blend of quick-pickled avocado, radishes, and jalapeño is the chili topper you didn’t know you needed! For extra heft, or to make it go further, serve over whole grain rice, a baked potato, or with a hunk of whole grain bread.

Tips

Like strong flavors? The recipe calls for 1 tablespoon paprika. For a most robust flavor, use 2 teaspoons regular paprika and 1 teaspoon smoked paprika instead.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

Use gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 cups

Time: 50 minutes

¼ cup lime juice
½ teaspoon pure cane sugar
1 teaspoon salt
3 small radishes, thinly sliced
1 fresh jalapeño chile, thinly sliced (see tip, recipe intro)
1 medium avocado, peeled and chopped
2 cups fresh or frozen mirepoix (10 to 12 oz.)
1 medium poblano chile or bell pepper (any color), seeded and chopped (see tip, recipe intro)
4 cloves garlic, minced
1 tablespoon paprika (for more robust flavor, see tip in recipe intro)
½ teaspoon ground cumin
4 cups low-sodium vegetable broth
3 15-oz. cans no-salt-added black beans, undrained
1 28-oz. can no-salt-added crushed tomatoes, undrained
2 tablespoons chopped fresh cilantro

Instructions

To make Quick-Pickled Avocado: In a medium bowl combine lime juice, sugar, and ¼ teaspoon of the salt. Stir in radishes and fresh jalapeño chile. Gently stir in avocado. Cover and chill at least 30 minutes or up to 3 hours. Stir before serving.
In a 4- to 6-quart pot cook mirepoix and poblano pepper over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Stir in garlic, paprika, cumin, and remaining ¾ teaspoon of salt; cook and stir 1 minute. Add broth, beans, and tomatoes. Bring to boiling; reduce heat. Cover and simmer 20 to 25 minutes or until flavors are blended, stirring occasionally. Stir in cilantro. Top servings with Quick-Pickled Avocado and additional cilantro.

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One-Pot Spicy Tempeh Chili Mac

Nancy Macklin, RDN — Thu, 12 Sep 2024 17:24:02 +0000

This spicy vegan mac gets beefed up with tempeh crumbles, and because it uses just one pot, it’s super easy to clean up. Kidney beans add extra staying power, while a spicy aromatic tomato sauce—featuring tomato paste, canned tomatoes, and finely chopped fresh jalapeño—coats every inch of the earthy whole wheat macaroni elbows. And because this plant-based tempeh chili mac is free from meat and dairy, you will leave the table feeling satisfied but not stuffed.

Tips

Wear gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Gluten-free: This recipe can be made gluten-free if you choose gluten-free options for the following ingredients: macaroni (or other pasta), tempeh, and chili powder.

For more inspiration, check out these tasty ideas:

Yield: Makes 13 cups

Time: 45 minutes

1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
1 fresh jalapeño chile, seeded (optional) and finely chopped (see tip, recipe intro)
6 cloves garlic, minced
2 tablespoons no-salt-added tomato paste
1 8-oz. package tempeh, crumbled
1 tablespoon chili powder
2 cups low-sodium vegetable broth
1 28-oz. can no-salt-added diced tomatoes, undrained
2 15-oz. cans no-salt-added kidney beans, undrained
2 cups dried whole wheat macaroni
Sea salt and freshly ground black pepper, to taste
Sliced scallions, chopped fresh cilantro, and/or fresh jalapeño slices (optional)

Instructions

In a 5- to 6-quart. Dutch oven cook the first five ingredients (through garlic) over medium-high 5 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in tomato paste; cook 2 to 3 minutes or until there is some browning. Add tempeh and chili powder; cook 1 minute. Add broth, tomatoes, kidney beans, macaroni, and 2 cups water.
Bring to boiling; reduce heat. Cover and simmer 20 minutes or until pasta is tender, stirring occasionally. Season with salt and black pepper. Top servings with scallions, cilantro, and/or jalapeño slices.

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30 Nourishing Vegan Fall Soup Recipes

Lisa Esile, MS — Fri, 28 Oct 2022 16:45:04 +0000

There’s nothing as comforting or nourishing on a crisp fall day as homemade soup or stew. Whether you’re a newbie cook or a longtime soup-maker, this collection of our favorite vegan soup and stew recipes for fall has something for everyone, from creamy chowders to chunky stews, noodle soups, and lots more. Oil-free and loaded with fresh fall produce, they’re wickedly healthy, too. Be sure to make plenty: These one-pot wonders taste even better the next day, and leftovers are the perfect ready meal for a busy night.

For more comforting meal ideas check out our cozy curries or these hearty chilis. In the mood for pasta? You’ll love browsing our vegan mac and cheese recipes.

This post was originally published on Nov. 16, 2021, and has been updated.

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Kidney Bean Chili with Blueberries

Darshana Thacker Wendel — Tue, 29 Mar 2022 17:18:27 +0000

Fruit isn’t just for sweet treats! In this vegan chili, blueberries—which are both blended into the stew and used as a garnish—deliver hits of juicy sweetness to complement the earthy, savory notes of the kidney beans. The result is a fragrant, deliciously complex stew that’s ready in under an hour. Chili freezes well; make extra and you’ll always have a healthy homemade meal ready to go.

Yield: 8 cups

2 cups finely chopped red onions
1 cup finely chopped celery
1 cup finely chopped green bell pepper
1 cup chopped red bell pepper
12 small cloves garlic, minced
2 tablespoons mild chili powder, or to taste
1 tablespoon sweet paprika
2 teaspoons ground cumin
2 15-oz. cans diced tomatoes, undrained, or 3 cups chopped fresh tomatoes
2 cups fresh or frozen blueberries
2 15-oz. cans kidney beans, rinsed and drained (3 cups)
¼ cup finely chopped fresh cilantro
2 tablespoons lemon juice
½ teaspoon sea salt

Instructions

In a large pot combine the first eight ingredients (through cumin) and ½ cup water. Cook over medium 15 minutes or until onions are tender, stirring occasionally. Add tomatoes and 1½ cups of the blueberries. Cook 15 minutes more.
Transfer 2 cups of the chili to a blender; let cool. Cover and blend until smooth. Return mixture to the pot. Stir in beans, half of the cilantro, the lemon juice, and salt. Bring to boiling; reduce heat. Simmer 5 minutes. Top servings with the remaining blueberries and cilantro.

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Butternut-Bulgur Chili

Nancy Macklin, RDN — Thu, 17 Mar 2022 17:13:22 +0000

This butternut squash and bulgur vegan chili is rich, complex, and oh-so-satisfying. A combination of poblano chiles, jalapeños, cocoa powder, and warming spices give this hearty stew a mole-inspired flavor profile that warms you up from the inside out. Grains of bulgur wheat soak up all the delectable seasonings to create a meaty texture that’s made even more substantial with the addition of nutrient-dense pinto beans. Top each bowl with a crunchy garnish of roasted pepitas, cilantro, and scallions for the ultimate bowl of comfort food.

Yield: Makes 16 cups

4 lb. roma tomatoes, quartered
2 cups coarsely chopped onions
4 fresh poblano peppers, halved, stemmed, and seeded
1 fresh jalapeño chile, halved, stemmed, and seeded
6 cloves garlic, peeled
2 tablespoons apple cider vinegar
4 cups low-sodium vegetable broth
4 cups cubed butternut squash (½-inch cubes)
2 15-oz. cans no-salt-added pinto beans, rinsed and drained (3 cups)
¾ cup uncooked whole grain bulgur
2 teaspoons unsweetened cocoa powder
2 teaspoons chili powder
2 teaspoons dried oregano, crushed
1 teaspoon ground cumin
Sea salt, to taste
Freshly ground black pepper, to taste
¼ cup roasted pepitas
Sliced scallions
Chopped fresh cilantro

Instructions

Preheat oven to 450°F. Line two large shallow baking pans with parchment paper or foil. Spread tomatoes, onions, poblano halves, jalapeño halves, and garlic on prepared pans. Sprinkle with vinegar. Roast, uncovered, 30 minutes or until poblanos and onions are slightly charred. Cool slightly.
Meanwhile, in a 6-quart pot combine the next eight ingredients (through cumin). Bring to boiling; reduce heat. Cover and simmer 25 minutes or until squash is tender, stirring occasionally.
Transfer roasted vegetables, in batches, to a blender. Cover and blend until smooth. Transfer to pot. Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally.
Season with salt and black pepper. Serve chili topped with pepitas, scallions, and cilantro.

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Hearty Vegan Red Bean Chili

Darshana Thacker Wendel — Thu, 13 Jan 2022 18:20:51 +0000

This vegan red bean chili is bursting with fresh produce, hearty kidney beans, and delicious smoky spices that will amp up your dinnertime. Millet is the surprising ingredient that adds extra heft to each spoonful and offers a subtle chewy texture. If you can’t find poblano peppers, substitute green or yellow bell peppers and kick up the heat with a little extra jalapeño. Soak up the savory stew with a side of brown rice or whole wheat tortillas!

Yield: Makes 10 cups

2 cups finely chopped yellow onions
2 cups finely chopped red bell peppers
1 cup coarsely chopped fresh poblano chile peppers
½ cup millet
2 tablespoons finely chopped and seeded fresh jalapeño
3 cloves garlic, minced
4 cups low-sodium vegetable broth or water
3 15-oz. cans diced fire-roasted tomatoes, undrained
2 15-oz. cans red kidney beans, rinsed and drained
1 tablespoon onion powder
1 teaspoon ground cumin
1 teaspoon dried oregano, crushed
½ teaspoon chipotle chile powder or finely chopped chipotle chile pepper in adobo sauce
2 tablespoons paprika
2 tablespoons lemon juice
Sea salt, to taste
Corn tortillas or steamed rice, for serving

Instructions

In a Dutch oven cook the first six ingredients (through garlic) over medium-low 15 minutes, stirring occasionally. Add water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add the next eight ingredients (through paprika). Bring to boiling; reduce heat. Simmer, covered, 30 minutes or until millet is tender.
Stir in lemon juice and season with salt. Serve hot with tortillas or rice.

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Tempeh Chili

Darshana Thacker Wendel — Wed, 27 Jan 2021 02:25:00 +0000

Crumbled tempeh makes a hearty, almost meatlike addition to this zesty chili. Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

If gluten is a concern, be sure to look for tempeh that is labeled as gluten-free, as cross-contamination can be an issue.

Yield: Makes 6 cups

1 onion, finely chopped (1 cup)
1 red bell pepper, finely chopped (1 cup)
1 green bell pepper, finely chopped (1 cup)
1 tablespoon finely chopped fresh jalapeño chile (see tip in recipe intro)
6 cloves garlic, minced
1 15-ounce can diced fire-roasted tomatoes, undrained
1 8-ounce package tempeh, crumbled (1½ cups)
1 15-ounce can kidney beans, rinsed and drained (1½ cups)
½ cup fresh or frozen corn kernels
1 tablespoon chili powder
1 tablespoon paprika
1½ teaspoons onion powder
½ teaspoon ground cumin
½ teaspoon ground oregano
1 tablespoon lemon juice
Sea salt, to taste

Instructions

In a large saucepan cook onion, bell peppers, jalapeño, and garlic over medium 10 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
Stir in the next nine ingredients (through oregano) and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 20 minutes more or until vegetables are tender and chili thickens. Stir in lemon juice and season with salt.

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30-Minute Chili

Del Sroufe — Thu, 18 Apr 2019 17:30:26 +0000

Every household I know has some version of chili in its recipe box. For my part, sometimes I make chili an all-day affair—cooking the beans from scratch, toasting the spices, and letting the chili simmer nice and slow for hours. And then there are days I just need to get dinner on the table. This easy vegan chili recipe is for those occasions, when delicious and fast are both the order of the day. Serve this 30-minute wonder with rice or pasta for an extra-hearty dinner.

Yield: Makes 7 cups

2 yellow onions, chopped (1½ cups)
1 large green bell pepper, chopped (1½ cups)
3 tablespoons mild chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
4 cloves garlic, minced
2 15-oz. cans pinto beans, rinsed and drained
1 28-oz. can diced tomatoes, undrained
2 cups low-sodium vegetable broth
Sea salt, to taste
Freshly ground black pepper, to taste
Cooked brown rice or whole grain noodles (optional)

Instructions

In a Dutch oven cook onions and bell peppers over medium 5 minutes or until softened, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
Stir in chili powder, oregano, cumin, and garlic; cook 1 minute. Add beans, tomatoes, and broth. Bring just to boiling over medium-high; reduce heat. Simmer, partially covered, 20 minutes or until tomatoes start to break down and mixture is slightly thick.
Season with salt and black pepper. If desired, serve chili over rice.

https://www.youtube.com/watch?v=F1XuhkqUyIo

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Hearty Vegetarian Chili

Sharon Palmer, MSFS, RDN — Tue, 18 Dec 2018 18:38:39 +0000

Don’t let this recipe’s long ingredient list intimidate you: You probably have most of it in your fridge and pantry already, and the rest is easy to find. Steel-cut oats thicken the stew and add a meaty texture, but what really sets it apart is the addition of fresh vegetables—lots of them—which blend right in with the beans and sauce. This vegetarian chili is delicious all on its own, but you can also top it with sliced avocado, chopped scallions, chopped tomatoes, and fresh cilantro.

Recipe from sharonpalmer.com

Yield: Makes about 12 cups

1 pound dried kidney, cranberry, or red beans, soaked overnight and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1½ cups chopped carrots
1½ cups chopped celery
1½ cups sliced zucchini
1 cup chopped onion
1 cup chopped green bell pepper
1 cup frozen or canned no-salt-added whole-kernel corn
¾ cup dry steel-cut oats
½ cup tomato paste
2 tablespoons low-sodium tamari or soy sauce
3 cloves garlic, minced
1 tablespoon packed brown sugar
1 tablespoon chili powder
2 teaspoons dried oregano, crushed
2 teaspoons dried cilantro, crushed
1 teaspoon ground cumin
1 teaspoon paprika
1 tablespoon fresh lemon juice
Sea salt
Bottled hot pepper sauce
Toppings such as sliced avocado, chopped scallions, and snipped fresh cilantro (optional)

Instructions

Place the soaked beans in a 4- to 5-quart Dutch oven. Add 6 cups of water. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 45 minutes, stirring occasionally.
Stir in the diced tomatoes and their juice, carrots, celery, zucchini, onion, bell pepper, corn, oats, tomato paste, tamari, garlic, brown sugar, chili powder, oregano, cilantro, cumin, and paprika. Return to a boil over high heat; reduce heat to medium-low.
Cover and simmer for 45 minutes more or until the vegetables are tender, stirring occasionally. Stir in additional water as needed if the chili becomes too thick.
Stir in the lemon juice and season with salt and hot pepper sauce. Serve with toppings (if using).

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Black Bean and Corn Chili

Darshana Thacker Wendel — Mon, 02 Apr 2018 13:01:11 +0000

The ingredient list here might look a little long, but please don’t let that stop you from trying this delectable vegan chili. There are only a few steps, and it is so chock full of vegetables, beans, and greens that all you need is some simple steamed grains or warm tortillas on the side to make this a very satisfying and filling meal.

From Forks Over Knives Family

Yield: Makes about 12 cups

5 medium tomatoes, diced, or 3 (15-ounce) cans diced tomatoes, with their juice (5 cups)
2 red bell peppers, cored, seeded, and cut into ½-inch dice (2 cups)
½ medium red onion, finely chopped (1 cup)
4 small garlic cloves, roughly chopped (2 teaspoons)
4 teaspoons dried Mexican oregano
2 teaspoons ground cumin
2 (15-ounce) cans black beans, rinsed and drained (3 cups)
3 large celery stalks, cut into ¼-inch dice (1½ cups)
1 green bell pepper, cored, seeded, and finely chopped (1 cup)
1 cup fresh or frozen corn kernels
½ bunch kale, stemmed and roughly chopped (2 cups)
¼ cup finely chopped fresh cilantro
2 tablespoons fresh lemon juice (from 1 lemon)
2 teaspoons smoked paprika
¼ teaspoon chili powder, or to taste
Sea salt

Instructions

In a large stew pot or Dutch oven, place the tomatoes, red bell peppers, onion, garlic, oregano, and cumin, and cook over medium heat, stirring occasionally, for 20 minutes (the juices from the onion and tomatoes will be enough to keep the sauce from burning).
Remove from the heat and let cool for 10 to 15 minutes. In a blender in batches or using a hand blender, blend the sauce until smooth. Return to the pot.
Add the black beans, celery, green bell pepper, corn, kale, cilantro, lemon juice, paprika, chili powder, salt to taste, and 2 cups water to the pot. Bring to a boil over high heat. Reduce the heat to low and simmer until the greens are tender and the chili thickens, 10 to 15 minutes.
Serve hot over steamed grains or with warm tortillas.
Chef’s note: For storing, cool the soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

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