Slow Cooker Plant-Based Chili with Mushrooms | Plant-Based Recipe

Chili is a staple comfort food that’s hearty, flavorful, and incredibly satisfying. Whether you’re looking for a simple weeknight meal or a dish to impress guests, this vegan chili recipe is packed with plant-based protein, fiber, and essential nutrients. Plus, it’s completely cholesterol-free and bursting with bold flavors.

Why Make Vegan Chili?

Vegan chili is not only delicious but also incredibly nutritious. Thanks to its key ingredient BEANS. This dish provides a powerhouse of essential nutrients while being easy to prepare. With a combination of beans, vegetables, and spices, it’s a well-rounded meal that fuels your body with sustainable energy.

Slow Cooker Plant-Based Chili with Mushrooms Recipe

Ingredients:

• 2 tbsp olive oil (optional for sautéing, or use water)
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 2 medium carrots, diced
• 2 cups mushrooms, diced (cremini or button mushrooms work well)
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes with juices
• 1 cup tomato sauce
• 2 cups vegetable broth
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp oregano
• 1/4 tsp cayenne pepper (optional for heat)
• Salt and black pepper to taste
• 1/2 cup uncooked quinoa (optional for added texture and protein)

Nutritional Benefits of Beans

Beans are the edible seeds of legumes, and they come in various types. They are a staple food worldwide, valued for their affordability, versatility, and nutritional benefits. Beans can be served for breakfast, lunch, dinner, appetizers, and even desserts.

Nutritional Content of Beans (per 1 cup, cooked, unsalted)

Macronutrients:

• Protein: 14–18 g – A key component of bones, muscles, cartilage, skin, hair, and nails, making beans an excellent plant-based protein source.

• Fiber: 12–16 g – Supports digestive health and helps regulate blood sugar levels.

• Carbohydrates: 40–45 g – A complex carbohydrate source, providing sustained energy with varying glycemic indices depending on the bean type.

• Fats: 0.5–1.5 g – Naturally low in fat, with most being heart-healthy unsaturated fat.

Micronutrients:

• Minerals:

  • Iron (3–5 mg) – Helps transport oxygen in the blood.

  • Magnesium (50–70 mg) – Supports muscle and nerve function.

  • Potassium (400–500 mg) – Essential for heart and muscle health.

  • Phosphorus (250–270 mg) – Important for bone and cell health.

  • Zinc (1–3 mg) – Aids in immune function and wound healing.

• Vitamins:

  • Folate (Vitamin B9) (250–300 mcg) – Critical for DNA synthesis and cell growth.

  • Vitamin B1 (Thiamine) (0.2–0.4 mg) – Supports energy metabolism.

  • Vitamin B6 (0.1–0.3 mg) – Involved in protein metabolism.

  • Vitamin E (Trace amounts) – Antioxidant properties.

Other Nutritional Benefits:

• Low Glycemic Index: Helps stabilize blood sugar levels by preventing spikes.

• Rich in Antioxidants: Helps combat oxidative stress.

• Cholesterol-Free: Supports heart health.
  

Doctor’s Orders

Beans are a powerhouse food that can improve overall health when included regularly in your diet. They are a fantastic source of plant-based protein, fiber, vitamins, and minerals. Including beans in your diet can:

• Improve digestion with high fiber content.

• Support heart health by lowering bad cholesterol levels.

• Help maintain stable blood sugar levels due to their low glycemic index.

• Provide sustained energy with complex carbohydrates.

• Support muscle growth and repair with plant-based protein.

Did You Know?

There are over 400 types of beans! Here are some commonly eaten varieties and their health benefits:

1. Black Beans – Support heart health, stabilize blood sugar, and promote gut health.

2. Kidney Beans – Boost energy, aid in weight management, and support bone health.

3. Chickpeas (Garbanzo Beans) – Control blood sugar, support digestion, and enhance skin health.

4. Navy Beans – Promote digestive health, reduce inflammation, and support metabolic health.

5. Pinto Beans – Support weight management, aid in energy production, and promote heart health.

6. Edamame (Soybeans) – Support bone health, promote hormonal balance, and aid in muscle repair.

7. Lima Beans – Aid in detoxification, energy metabolism, and bone health.

8. Mung Beans – Help manage blood pressure, reduce inflammation, and support pregnancy.

9. Adzuki Beans – Support kidney health, aid in detoxification, and improve digestion.

10. Cannellini Beans – Promote healthy weight management, support red blood cell production, and aid in blood sugar control.

Honorable Mention: Lentils

Technically a legume but similar to beans, lentils are rich in protein, folate, iron, and fiber. They support heart health, aid in muscle growth, and help prevent anemia.

This hearty vegan chili is a delicious way to incorporate beans into your diet while reaping their many health benefits. Try this recipe and enjoy a satisfying, nutrient-dense meal that supports your health and well-being!

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