Recipes & DIY

Try This Flavorful White Bean Chili Recipe—It’s Perfect for Fall!

I love to make this white bean chili recipe a lot during the fall and winter seasons. Sometimes I’ll prep it and freeze it for later. This helps make mealtime easier when you’re on the go, especially if you have children and you’re always going from football to soccer to dance to gymnastics … you know how it goes!

I like to pack in as many nutrients as I can, which is easy to do in a soup or chili. This vegetarian white bean chili is filled to the brim with healthy ingredients that will replenish your body, giving you a dose of nourishment with each bite. It’s a great addition to your menu rotation, whether or not you typically follow a plant-based diet .

Recipe Qualities

  • Nourishing
  • Flavorful
  • Filling
  • Warm

Ingredients used

  • Red bell pepper
  • Garlic
  • Kale

3 Health Benefits of This White Bean Chili Recipe

1. Contains vitamin C

As we enter cold and flu season, it’s important to provide the body with the proper nutrients it needs to boost the immune system. When the body is not properly nourished, it lacks the tools required to function optimally.

During this season, you’ll hear a lot of people mention vitamin C and how you need to stock up. However, you don’t need to rush to the store and get a supplement. Vitamin C is readily available from the foods you eat, like bell peppers, which are in this chili.

One medium bell pepper by itself gives 175 percent of your vitamin C for the day. The recommended daily dose of vitamin C is between 75-90mg, and one bell pepper contains 156 mg. [1]

Vitamin C plays quite a few roles in your body. It’s a water-soluble vitamin that also acts as an antioxidant, helping to support your immune system, plus it may also protect cells from damage. [2]

Some studies have shown that those consuming high amounts of vitamin C may have a lowered risk of developing chronic diseases, such as neurodegenerative and cardiovascular diseases and even cancer. [3]

2. Boosts immunity

As I said earlier, it’s important to strengthen the body’s defenses by supporting immune health. Fortunately, this white bean chili recipe acts as a delicious dose of medicine.

For hundreds of years, garlic has long been known to promote health and immunity. When garlic is crushed, it releases its own defense mechanism, which is a natural enzyme called allicin. Studies have shown that allicin may have a significant positive impact, helping prevent or reduce the symptoms of the common cold. [4]

3. Contains anti-inflammatory properties

Common symptoms of chronic inflammation are fatigue, abdominal pain, rashes, headaches, and the list goes on. It’s important to eat foods that help fight against inflammation and free radicals, which reduces oxidative stress.

Kale yields substantial benefits for your health. It contains loads of antioxidant and anti-inflammatory properties, which is why this white bean chili recipe has a few cups of it. It is rich in nutrients that may be linked to supporting the body’s ability to fight against diseases like cancer. Studies have shown the anti-inflammatory and sulfur compounds in kale deliver powerful and effective results in helping to discourage tumor formation and growth. [5, 6, 7, 8, 9]

 

White Bean Chili Recipe

Now that you know about the benefits of this delicious white bean chili recipe, let’s get cooking!

Total Time: 45 minutes

Yields: 4-6 bowls

Serving Size: 1 bowl

White Bean Chili Recipe - Dr. Pingel

Ingredients

2 tablespoons coconut or avocado oil
2 small yellow (or red) onions
2 medium red bell peppers, chopped; discard stems and seeds
3 ribs of celery, chopped
1 large carrot, finely chopped
4 garlic cloves, minced
1 tablespoon cumin
½-1 tablespoon chili powder
½ tablespoon smoked paprika
1 teaspoon sweet pimetón (optional*)
Sea salt and black pepper to taste
One 28-ounce can diced fire-roasted tomatoes (keep the juice from the can)
One 4-ounce can green chiles (optional*)
2-3 cups chopped lacinato kale
2-4 cups vegetable broth (or chicken broth)
Two 15-ounce cans cannellini beans, or white bean of choice

Optional toppings:

Cilantro
Lime wedges
Diced onion
Avocado
Hot sauce

Directions

1. In a large stockpot over medium-high heat, add the coconut or avocado oil.

2. Once heated, add the onions, red bell pepper, celery, carrot, garlic, and spices and cook for 10 minutes, stirring occasionally.

White Bean Chili Recipe - Dr. Pingel

3. Add the fire-roasted tomatoes, green chiles, kale, broth, and beans to the vegan white bean chili, stirring to combine.

White Bean Chili Recipe - Dr. Pingel
4. Bring the mixture to a boil, then reduce heat to low and cook for 25 minutes, stirring occasionally and adjusting spices to taste preference, as needed.

5. Serve topped with optional toppings and enjoy!

White bean chili recipe - Dr. Pingel

 

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2 Comments

    1. Dr. Tricia Pingel, NMD

      October 20, 2019 at 11:06 pm

      Thank you!

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