Protein-Packed Vegan Chili Soup

Protein-Packed Vegan Chili Soup

Healthy Recipes


This is a great vegan take on the traditional meat based chili soup, with way more health benefits. It uses natural, plant based sources of protein. All the ingredients in this recipe add to your body’s intake not only of loads of protein, but also fiber, vitamins, minerals, iron and capsicum (great for your body’s metabolic rate). The ingredients in this healthy chili may boost your endorphin and serotonin levels, reduce your cravings for sugar and fat, boost your immune system, regulate your blood sugar and clear congestion.

We've used Adzuki beans for this dish, but really any kind of bean will do. Adzuki beans, with their high content of protein and fiber, pack a mean punch of nutrients. They’re great for helping to manage normal blood pressure and control diabetes, which makes them a good addition to the diet of anyone looking to treat, manage or prevent diabetes (always talk to your doctor about your specific health situations as each of us are different). They’re loaded with antioxidants and also have anti-inflammatory properties, they promote good heart health, and they fill you up and keep you satiated, so that in the long run you eat less which helps with weight management. 

If you’re exercising regularly, and particularly if you’re lifting weights, the high protein in adzuki beans contributes towards building muscle mass while keeping lean. Are you in love with this little bean yet?!

Quinoa is a great little super-grain to supply you with more fiber (almost twice as much as other grains), as well as incredible protein, since it is a complete protein which has all nine of the essential amino acids that our body needs for good health. It is also high in iron, lysine (for tissue growth and repair), magnesium, riboflavin and manganese. Important to know is that quinoa is also gluten-free. It’s a wonderfully versatile food, and it adds a lovely texture to this chili dish.

Related: more deliciousness to try; Nutrition Powerhouse Beet Veggie Burger

Serve your warm bowl of healthy vegan chili with some warm, crusty bread – even better if it’s homemade! Some guacamole on the side wouldn’t go amiss either, especially in keeping with the Mexican theme.

Type: Vegan - though you can always add your favorite meat to make it omnivore 
Serves: 2 (We recommend doubling or tripling the recipe for great tasting leftovers!)

2 cups cooked adzuki beans
1/2 cup cooked quinoa
1 red onion, finely diced
1/2 small sweet potato, peeled and cut into cubes
1 cup diced tomatoes
1 green bell pepper, diced
2 cups low sodium vegetable broth
2 garlic cloves, minced
1 cup fresh spinach leaves
1 tsp chili powder
1 tsp smoked paprika
1/2 tsp ground cumin
1 tsp coconut oil

Heat the coconut oil into a medium pot, and add the onions. 
Cook until translucent over low heat, stirring frequently, about 5 minutes.
Add the green pepper and sweet potato, and cook for 5 more minutes, stirring frequently.
Add the spices, tomatoes, vegetable broth, beans and quinoa and bring to boil over medium heat.
Simmer for 5 minutes over low heat, then add the garlic and mix to incorporate.
Remove from the heat, and divide into serving bowls. 
Serve warm, drizzled with lime juice and garnish with fresh parsley/cilantro.