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Cancer Fighting Vegetable Bean Chili (vegan)

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I’m a huge fan of chili so anytime I get the opportunity to re-create a mainstream dish into a vegan one, I’m all in!

Further Food Nutritionist Commentary:

With tons of beans, this chili can be a cancer preventing winner! According to the American Institute of Cancer Research, active ingredients in beans that scientists believe may play a role in cancer prevention include: saponins, protease inhibitors and phytic acid. These compounds, called phytochemicals, are found naturally in plants and appear to protect our cells from damage that can lead to cancer. In laboratory studies, saponins have shown the ability to inhibit the reproduction of cancer cells and slow the growth of tumors in several different tissues.

The cumin will aid in digestion and garlic is not only anti-inflammatory but can feed the beneficial bacteria that live in our gut. This dish is very high in FODMAPs, so those who are sensitive, be aware!

By Dianne Rishikof, MS, RDN, LDN

Cancer Fighting Vegetable Bean Chili (vegan)

  • Prep Time:7 min
  • Cook Time:20 min
  • Servings: 2

Ingredients

3 organic tomatoes (diced)

3 15-ounce cans organic tomato sauce

1 15-ounce can organic red kidney beans (rinsed, drained)

1 15-ounce can organic cannellini beans (rinsed, drained)

1 15-ounce can organic corn (drained)

1 large carrot (diced)

1/4 white onion(diced)

3 tablespoons chili powder & nutritional yeast

1-2 tablespoons cumin

2 cloves garlic

1 teaspoon sea salt

1 small jar of pickled jalepenos (diced w/ a little juice)

Instructions

  1. Sauté onions and garlic with some olive oil together in a saucepan on low/med heat.
  2. In a separate larger size saucepan, combine together all other ingredients on low-medium heat and add the onions once they are browned.
  3. Let simmer on low heat for 20 min then serve. Enjoy!
Sauté onions and garlic with some olive oil together in a saucepan on low/med heat. In a separate larger size saucepan, combine together all other ingredients on low-medium heat and add the onions once they are browned. Let simmer on low heat for 20 min then serve. Enjoy!

Nutrition Information

Per Serving:  Calories: 365; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 3512mg; Potassium: 1930mg; Carbohydrate: 63g; Fiber: 25g; Sugar: 21g; Protein: 16g

Nutrition Bonus:  Vit A: 194%; Vit C: 42%; Iron: 41%; Calcium: 15%

 

 

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