Hello everyone! Wish you the best day!
I typically like to include plant-based meals during my week & what's best than making a classic cozy meal with a vegan/vegetarian twist!
I know there are several misconceptions about vegan or vegetarian diets, in which many believe that you only eat veggies & nothing else. Many of the foods we love can all be adjusted to fit a vegan/vegetarian diet. This chili is a great example that even the best comfort foods can provide you with plant-based protein & still be yummy.
Another myth is that due to the fact that you don't include animal protein sources you won't have an adequate intake. There are several complete plant-based sources (includes the 9 essential amino acids) that you can include in your diet & it doesn't have to be in every meal to ensure a proper amount of protein. Even by including incomplete proteins (don't include all the essential amino acids) throughout the day, you will ensure a good amount of protein.
The plant-based sources come from:
Complete protein sources: quinoa, nutritional yeast, tempeh, edamame, tofu
Incomplete protein sources: chickpeas, rice, beans, oats, nuts, seeds, lentils.
This chili includes kidney beans which are an incomplete plant-based source but if you want to increase your protein intake on this meal, you can add nutritional yeast on top to make sure you add all the essential amino acids & add a yummy cheesy flavor!
Enjoy!
Ingredients:
1lb kidney beans (soaked one night before or canned)
2 cups veggie broth (can sub for chicken if you don't mind adding animal protein to the chili)
1/2 small can tomato paste (3oz)
1/2 cup plain tomato sauce
1/2 large bell pepper- diced
1 cup spinach
1/2 medium onion- chopped
2 teaspoons ground cumin
1.5 teaspoons chili powder
1/2 teaspoon cayenne pepper (feel free to adjust as desired)
Jalapeños (omit if you don't want it spicy)
Salt & pepper to taste
Method:
Soak the kidney beans overnight, then drain & set aside
On a pan with avocado oil, sautée the onions & bell pepper
Then, in your pressure cooker or Instantpot place the beans, spices, veggies, broth, tomato paste & sauce.
Let it cook for 20-25 minutes. Incorporate the spinach & let it wilt.
Serve & enjoy!
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