Canadian Liver Foundation Recipes Vegetarian Chili Ideas

Looking for a hearty, nutritious, and absolutely delicious vegetarian chili that supports a great cause? The Canadian Liver Foundation’s Vegetarian Chili recipe is a perfect choice!

Not only does it pack a flavorful punch, but it also aligns with the foundation’s mission to promote liver health and wellness through wholesome eating. This chili is loaded with protein-rich beans, vibrant vegetables, and warming spices, making it a comforting meal for chilly evenings or whenever you crave something nourishing and satisfying.

Whether you’re a seasoned vegetarian or just looking to add more plant-based meals to your diet, this chili offers a fantastic balance of taste and health benefits. Plus, it’s easy to prepare and perfect for meal prepping.

Let’s dive into this delicious recipe and discover why it’s a favorite among many home cooks and health enthusiasts alike!

Why You’ll Love This Recipe

Canadian Liver Foundation Vegetarian Chili is more than just a meal; it’s a celebration of vibrant, wholesome ingredients that support liver health. This recipe is:

• Rich in plant-based protein: Combining kidney beans, black beans, and chickpeas to keep you full and energized.
• Loaded with fiber and antioxidants: Thanks to fresh vegetables like bell peppers, tomatoes, and onions.
• Heartwarming and comforting: The perfect blend of warming spices like cumin and chili powder.
• Easy to customize: Adapt the spice level or add your favorite veggies to suit your taste.
• Great for meal prep: Keeps well in the fridge and tastes even better the next day.

Plus, by choosing this recipe, you support the Canadian Liver Foundation’s efforts to promote liver health, making every bite even more meaningful.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 1 can (540 ml) kidney beans, drained and rinsed
• 1 can (540 ml) black beans, drained and rinsed
• 1 can (540 ml) chickpeas, drained and rinsed
• 1 can (796 ml) diced tomatoes, with juices
• 2 tablespoons tomato paste
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and freshly ground black pepper to taste
• Fresh cilantro or parsley for garnish (optional)
• Juice of half a lime (optional, for brightness)

Equipment

• Large heavy-bottomed pot or Dutch oven
• Wooden spoon or silicone spatula
• Cutting board
• Sharp chef’s knife
• Measuring spoons
• Can opener
• Ladle (for serving)
• Bowl and serving spoons

Instructions

1. Heat the olive oil in your large pot over medium heat. Once hot, add the diced onion and sauté for about 5 minutes until it becomes translucent and fragrant.
2. Add the garlic, bell peppers, carrots, and celery. Stir well and cook for another 5-7 minutes until the vegetables soften but still retain some bite.
3. Stir in the spices: cumin, chili powder, smoked paprika, and cayenne pepper (if using). Cook for 1 minute to toast the spices and enhance their flavors.
4. Add the tomato paste and cook for 2 minutes, stirring constantly to meld it into the vegetables and spices.
5. Pour in the diced tomatoes with their juices and the vegetable broth. Stir everything together, scraping up any bits stuck to the bottom of the pot.
6. Add the drained and rinsed kidney beans, black beans, and chickpeas. Stir to combine all ingredients evenly.
7. Bring the chili to a simmer, then reduce the heat to low. Cover the pot partially and let it cook gently for 30-40 minutes, stirring occasionally. This allows the flavors to meld beautifully.
8. Season with salt and pepper to taste. Towards the end of cooking, squeeze in the lime juice if using to brighten the flavors.
9. Serve hot, garnished with fresh cilantro or parsley if desired.

Tips & Variations

“For an even heartier chili, add 1 cup of cooked quinoa or bulgur wheat during the last 10 minutes of simmering.”

Feel free to swap out or add different beans such as pinto or navy beans depending on what you have on hand. If you prefer a milder chili, reduce the chili powder and omit the cayenne pepper.

For those who love heat, add diced jalapeños or a dash of hot sauce.

If you want a smoky flavor boost, consider adding a chipotle pepper in adobo sauce or smoked sea salt. You can also throw in a handful of corn kernels or diced zucchini for extra texture and nutrition.

For a creamy twist, top your chili with a dollop of sour cream or a sprinkle of shredded cheddar cheese (or vegan cheese for a dairy-free option).

Nutrition Facts

Serving Suggestions

This vegetarian chili is versatile and pairs wonderfully with a variety of sides and toppings. Here are some ideas to elevate your meal:

• Serve over a bed of brown rice or quinoa for a complete protein-packed dish.
• Top with sliced avocado, shredded cheese, and a dollop of sour cream or Greek yogurt.
• Pair with warm cornbread or crusty whole-grain bread to soak up the flavorful sauce.
• For extra crunch, garnish with crushed tortilla chips or pumpkin seeds.
• Serve alongside a fresh green salad dressed with a light vinaigrette for a balanced meal.

Conclusion

The Canadian Liver Foundation’s Vegetarian Chili recipe is a delicious, nutritious, and easy-to-make meal that supports both your health and a worthy cause. It’s packed with wholesome ingredients that provide essential nutrients, fiber, and plant-based protein, making it a perfect choice for those seeking comfort food without compromising wellness.

The combination of spices and fresh vegetables creates a rich and satisfying flavor profile that will quickly become a family favorite.

Whether you’re cooking for yourself, your loved ones, or hosting a gathering, this chili is sure to impress with its vibrant taste and heartwarming goodness. Don’t forget to check out more amazing recipes like our Lemon Ricotta Pasta With Arugula Recipe, Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food, and Maple Bourbon Pickles Recipe for more inspiration in your kitchen adventures!

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