Mar 11, 2013
Vegan White Chili
When my son was very young he didn’t like anything with tomato sauce so whenever I made chili I would fix him his “white chili” using ground turkey meat and cannellini beans in a cream sauce. It became one of his most-asked-for meals. Here is a vegan version of the dish which, in my opinion, is much tastier than the original! The tempeh is a perfect substitute for the turkey.
Okay I confess. I am GUILTY of veganizing meals the past few days that my son enjoyed as a child in an effort to introduce him to more nutrient-dense, tasty vegan fare. He and his girlfriend are here for the week. They’re just too cute! As a mom and a vegan and with much nutritional study under my belt, in the past year especially, of course I want the best for them. So I’ve been feeding them nutrient-dense smoothies
, brownies with black beans
(which disappeared faster than I could put them out!) and many other tasty dishes.
- 2 cans cannellini beans, drained
- 1 can great northern beans, drained
- 1 large onion, diced
- 2 cups water
- 4 cloves garlic, crushed
- 1 8oz. package tempeh
- 2 TBS ground cumin
- 1 tsp salt-free Spike seasoning
- 1/2 cup raw cashews + 1/2 cup water
- Place all ingredients, except the last two, in a pot and simmer for one hour.
- Place cashews and 1/2 cup water into a high powdered blender and blend until smooth.
- Add cashew mixture to pot and simmer another 15 minutes.
- Garnish with green onion or cilantro.
This dish is low in sodium and high in nutrients with only 216 calories per serving along with 12 grams of plant-based protein and tons of healthy, resistant starch, which is a prebiotic fiber. A prebiotic selectively stimulates the growth and/or activity of beneficial bacteria in the colon.
For example, fermentation of a particular resistant starch in corn has been shown to significantly increase the probiotics Bifidobacteria and Lactobacillis. This fermentation also increases the production of butyrate, which is a short-chain fatty acid with many anti-cancer and anti-inflammatory properties. Eating foods with resistant starch helps balance energy in the hours following a meal and lowers the glycemic and insulin response of foods.
Serves 6. Enjoy!