This plant based / vegan chili is a family favourite in our house and you won’t even tell the meat is missing with this amazing chili …
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Budget-Friendly, Protein-Packed Vegan WFPB Chili
Chili is the ultimate comfort food – hearty, spicy, and loaded with flavor. But what if you could make it not only delicious but also budget-friendly and completely plant-based? Enter Vegan Whole Food Plant-Based (WFPB) Chili. This nutrient-dense dish is a great way to fuel your body while being kind to your wallet. Packed with protein and fiber, this chili will keep you full and satisfied, making it a perfect meal for those who want to eat healthily without breaking the bank.
Why Choose WFPB Chili?
Whole Food Plant-Based diets focus on consuming unprocessed or minimally processed foods, emphasizing fruits, vegetables, whole grains, legumes, nuts, and seeds. This approach offers numerous health benefits, including reduced risk of chronic diseases, improved heart health, and better weight management. Plus, cooking with whole foods can be significantly less expensive than buying processed foods or animal products.
Key Ingredients
Beans: Beans are a fantastic source of protein and fiber. They are also incredibly economical. Use a mix of black beans, kidney beans, and pinto beans for variety, or stick with a single type to simplify your cooking.
Lentils: Lentils are another protein powerhouse. They cook quickly and offer a rich, hearty texture that complements chili perfectly. Plus, they’re often just a few dollars a pound.
Tomatoes: Canned tomatoes or fresh tomatoes (when in season) can serve as the base for your chili. Tomatoes are rich in antioxidants and contribute to the chili’s flavor.
Vegetables: Onions, bell peppers, carrots, and celery add depth and nutrition. They’re often one of the cheapest items at the grocery store, especially when bought in bulk.
- Spices: Chili powder, cumin, smoked paprika, and garlic powder create robust flavors. Using spices effectively can transform simple ingredients into an exciting dish.
Simple Recipe for Vegan WFPB Chili
Ingredients:
- 1 cup dried lentils (or 2 cans of cooked lentils, rinsed and drained)
- 2 cans of mixed beans (black beans, kidney beans, pinto beans), rinsed and drained
- 1 can (28 oz) of diced tomatoes (or 4-5 fresh tomatoes, chopped)
- 1 medium onion, diced
- 1 bell pepper, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth (low-sodium)
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- Salt and pepper, to taste
- Optional: fresh cilantro or avocado for garnish
Instructions:
Sauté the Vegetables: In a large pot, add a splash of water or vegetable broth over medium heat. Add the diced onion, bell pepper, carrots, and celery. Sauté for about 5 minutes until the vegetables start to soften.
Add Spices: Stir in the chili powder, cumin, smoked paprika, and garlic powder. Cook for another 1-2 minutes until fragrant.
Add Remaining Ingredients: Pour in the diced tomatoes (with juices), lentils, beans, and vegetable broth. Stir well to combine.
Simmer: Bring the chili to a boil, then reduce the heat to low. Cover and let it simmer for about 30-40 minutes, stirring occasionally until the lentils are tender.
Season: Taste the chili and adjust the seasoning with salt and pepper if needed.
- Serve: Ladle the chili into bowls and garnish with fresh cilantro or slices of avocado if desired.
Budget Breakdown
Creating a plant-based chili doesn’t have to be expensive. Here’s a rough cost estimate for the ingredients used in this recipe, based on average prices:
- Dried Lentils: $1.50 (1 cup)
- Canned Beans: $3.00 (two cans)
- Canned Tomatoes: $1.50 (one can)
- Onion: $0.50
- Bell Pepper: $0.75
- Carrots: $0.50
- Celery: $0.50
- Spices and Broth: $2.00 (average)
Total Cost: Approximately $10.25 for 8 servings, or about $1.28 per serving.
Final Thoughts
This Vegan Whole Food Plant-Based Chili is a nourishing and cost-effective meal that’s easy to prepare, flavorful, and satisfying. Whether you’re feeding a family, meal-prepping for the week, or looking for a dish to impress your friends, this chili is a surefire hit. Plus, it’s versatile; you can modify it with other vegetables, grains, or spices depending on what you have on hand. So, gather your ingredients, cook a pot of this delicious chili, and enjoy a budget-friendly meal that will nourish both body and soul!
