Probably the comfort food that best translates to a whole plant food lifestyle is chili. Chili can be made so many ways, that it might be hard to do it wrong. This recipe leverages what the average person has in their pantry already for a quick and satisfying meal.
Kidney beans, the star of this dish, are a fantastic whole plant food source of plant-based protein and fiber, supporting digestive health and satiety. Red kidney beans are currently being studied for an entire range of health benefits.
The fat-free marinara is a quick way to add a rich depth, packed with lycopene, an antioxidant known for its heart health benefits.
The spices – chili powder, ground cumin, and a dash of cayenne pepper – not only add a warm, smoky flavor but also contain anti-inflammatory properties.
Shortcut Chilli
The soft, creamy beans meld with the rich, spicy sauce, providing a satisfying whole plant food experience.
Ingredients
- 2 15-ounce cans of kidney beans, drained and rinsed
- 2 cups fat-free marinara sauce
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- Dash of cayenne pepper (optional)
Directions
- Step 1 Combine the kidney beans, fat-free marinara sauce, chili powder, ground cumin, and cayenne pepper in a saucepan.
- Step 2 Cook over medium heat for approximately 10 minutes, stirring occasionally to ensure even cooking and to prevent the chili from sticking.
- Step 3 Once heated thoroughly, serve the chili in bowls.
Estimated Nutritional Label (per serving)
- Calories: 205 kcal
- Protein: 12 g
- Fiber: 9 g
- Fat: 0.5 g
- Sodium: 450 mg
- Carbohydrates: 39 g
- Sugar: 5 g
Tips and tricks:
- Serve with baked corn tortillas for an authentic crunch.
- Pair with a peanut butter sandwich on whole wheat for a meal that children will love.
- Blend half of one can of red beans with the marinara sauce to make a thicker chili that sticks to chips and toast.
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