Summertime Chili High Protein, Vegan and Gluten-Free

The best recipe for Summertime Chili
summertime chili gluten free vegan best recipe

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

Not only is this recipe packed with protein and fiber, but it brings a little heat thanks to cayenne pepper!  According to The University of Maryland Medical Center, cayenne pepper can be traced back 9,000 years where Native Americans used cayenne pepper not only for flavor, but for medicinal purposes as well.  The healing qualities of cayenne come from a compound called capsaicin. This powerful compound is recognized as an anti inflammatory, pain reliever, digestive aid and has been proven to improve cardiovascular health.  Many use capsaicin applied topically in a cream to alleviate arthritis. Did I mention capsaicin may also suppress appetite?!?

Nutritionally speaking cayenne pepper is bursting with antioxidants, beta carotene, vitamin A, vitamin E, vitamin C and vitamin K all of which help boost immunity!

This recipe makes a lot, so you can take leftovers for lunch the next day or freeze for another time! The combination of fiber and protein will keep you full for longer and stabilize blood sugar preventing cravings.  My favorite way to eat chili is on top of a baked sweet potato, try it out!

Recipe inspired by Allrecipes.com

summertime chili gluten free vegan best recipe
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Summertime Chili

The best recipe for Summertime Chili
Course Main Meal, Soup
Cuisine American, Gluten Free, Vegan
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6
Calories 137kcal
Cost $15

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 cup white onion chopped
  • 2 cloves garlic minced
  • 2 carrots chopped
  • 1 stalk celery chopped
  • 1 cup zucchini chopped
  • 1 cup summer squash chopped
  • ½ red bell pepper chopped
  • tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • ½ teaspoon sea salt
  • ⅛-1/4 teaspoon cayenne pepper
  • 3 cups crushed tomatoes
  • 3 cups vegetable broth
  • 1 can black beans drained and rinsed
  • 1 can kidney beans drained and rinsed
  • ½ cup frozen corn
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • Add olive oil to a Dutch oven or large saucepan and heat over medium heat. Add onion and sauté until translucent, stirring occasionally. Add garlic and sauté until fragrant.
  • Add carrots, celery, zucchini, summer squash and bell pepper, sauté until tender.
  • Add seasonings, crushed tomatoes and broth. Bring to a boil and reduce heat to low.
  • Add beans, partially cover with lid and simmer for 30-45 minutes.
  • Stir in corn, taste and adjust seasonings as needed.
  • Serve with favorite toppings and enjoy 🙂

Notes

Options:
  • Serve with a wedge of lime
  • Top with avocado
  • Serve on top of a baked sweet potato or bed of fluffy quinoa
  • Sprinkle with hemp seeds for an extra dose of protein
  • Add chipotle pepper for a smokey flavor
  • Use chickpeas in place of black beans or kidney beans
  • Add roasted butternut squash
  • Spice it up with a few drops of your favorite hot sauce
  • Add fresh cilantro or chopped scallions
  • Serve with soft corn tortillas or crispy chips

Nutrition

Calories: 137kcal | Carbohydrates: 22g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 877mg | Potassium: 680mg | Fiber: 5g | Sugar: 10g | Vitamin A: 4921IU | Vitamin C: 35mg | Calcium: 79mg | Iron: 3mg
Cristina C. RD LDN

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