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
  1. Place all ingredients, except the last two, in a pot and simmer for one hour.
  2. Place cashews and 1/2 cup water into a high powdered blender and blend until smooth.
  3. Add cashew mixture to pot and simmer another 15 minutes.
  4. 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!

Healthy trails,

2 responses to “Vegan White Chili”

  1. LO says:

    I discovered your blog a few weeks ago and absolutely LOVE it!! I made this chili over the weekend and it is SO delicious! For some weird reason, I don't love cooked tomatoes, so a white chili was perfect for me 🙂 Thank you for all your amazing recipes!

  2. Helyn says:

    You're very welcome! Thanks for the feedback!!

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