White Bean Chili

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Health Benefits:

This is an easy one-pot dish that is perfect for meal prep or freezer meals and I provide modifications below to make it simple to swap out ingredients for what you already have in your pantry. All together it takes less than 30 minutes to prep and you can make it ahead of time and leave on the stove till dinner. It only gets better with time! It also packs a bunch of vitamins and minerals:

Plant-Based Protein and Fiber: Each serving provides 17 grams of protein and 11.6 grams of fiber (over 35% of the recommended fiber intake per day!). This is primarily due to the white beans which also contribute to satiety, muscle health and GI regularity.

Vitamins, Minerals and Micronutrients: This soup is packed with micronutrients like Potassium, B Vitamins and Vitamin C.

• Potassium (from potatoes and beans) help promote heart and bone health.

• B Vitamins (especially from the nutritional yeast) are essential for energy metabolism and provide additional complete protein.

• Vitamin C (from potatoes, peppers, and lime juice) supports immune function.

• Phytonutrients: Ingredients like the jalapeño, salsa verde, corn, and olive oil contribute Polyphenols and Carotenoids. These compounds act as antioxidants, helping to protect your body's cells from damage and potentially reduce the risk of chronic diseases.

Ingredients (Makes 6 servings and freezes well):

• 2 tablespoons (30 mL) extra-virgin olive oil

• 1 large white onion

• 1 jalapeño pepper

• 4-6 garlic cloves (remember, measure garlic with your heart!)

• 1 pound Yukon gold potatoes

• 1.5 tsp cumin

• 2 tbsp gluten free flour

• 4 cups vegetable broth

• 2, 15oz cans white beans, drained and rinsed

• 2 cups corn frozen corn kernels

• 15 oz jar salsa verde

• 4 oz can diced green chili

• 2 tsp kosher salt

• 1/4 tsp black pepper

• 1 tbsp hot sauce, such as Chipotle Cholula

• 1/4 cup nutritional yeast

• 2 tsp lime juice

Toppings:

• Avocado

• Scallions

• Lime wedges

Substitutions & Modifications:

• Flour: If you don't have the need to be gluten free, you can use regular flour instead or a thickener such as corn starch or tapioca flour

• Broth: This is a great recipe to substitute in bone broth for collagen and protein if you aren't strictly vegan.

• Beans: Any white bean works here: Navy, Great Northern or Cannellini

• Heat profile: this soup isn't too spicy but has a small kick with the jalapeno, salsa verde, green chili and hot sauce. If you are sensitive to spice, use 1/2 a jalapeno and omit the hot sauce.

 Instructions:

• Prep your vegetables.

• Dice the white onion and jalapeño.

• Clean, peel and chop the potatoes into small cubes.

• Mince or grate the garlic.

• In a large pot, heal the olive oil until shimmering.

• Add the onion and jalapeño with a pinch of salt.

• Sauté until the onion is translucent and soft ~5-6 minutes.

• Add the garlic and cumin and cook for 1 more minute, until fragrant.

• In a small bowl or cup, combine the gluten-free flour with 1/2 cup of the vegetable broth and mix until the flour is dissolved. This mix, called a slurry, prevents clumps in the soup.

• Add the slurry, remaining 3.5 cups broth, potatoes, drained beans, corn, salsa verde, and diced green chili, salt & pepper to the pot and stir to combine.

• Bring to a boil, then reduce and allow to simmer for 30 minutes until the potato is soft.

• add the hot sauce, nutritional yeast and lime juice.

• Taste and adjust seasoning to your preference.

• Serve topped with avocado, scallions and an extra squeeze of lime.

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Nutrition Info (per serving): Calories: 342 Fat: 6.9g Carbohydrates: 56.2g Fiber 11.6g Protein: 17g