When was the last time you enjoyed a nice bowl of whole food, plant-based chili? Our Slow Cooker Seven Veggie Chili combines a medley of beans, vegetables, and spices into a delightful mix of flavors that is guaranteed to please. The best part? After sautéing the onions and peppers, you simply add everything to your slow cooker then sit back and relax. Share this wholesome and simple meal with your family tonight.
3 cups beans (e.g. black, garbanzo, kidney)
1 cup tomatoes, diced, with juice
1 cup bell pepper, assorted colors, chopped
2/3 cup onion, chopped
1/2 cup spinach, frozen, thawed, drained, chopped
1/2 cup tomato paste
1/2 cup corn, frozen, thawed
1/2 cup tomato sauce (more if needed)
1/2 cup vegetable broth, low-sodium (more if needed)
1/2 cup yellow squash, chopped
1/2 cup zucchini, chopped
1/4 cup carrot, grated
3 tablespoons chili powder
1/2 tablespoon cumin, ground
1/2 tablespoon oregano, dry
1/2 tablespoon parsley, dry
2 teaspoons garlic, minced
Black pepper, freshly ground, to taste
Sauté bell peppers, onion and garlic in a skillet over medium heat until soft, about 8-10 minutes, adding a drop or two of water as needed to avoid sticking.
Add sautéed veggies plus all other ingredients to slow cooker. Mix thoroughly and cook on low 4-5 hours or until vegetables are tender.
Stir. Add more vegetable broth and/or tomato sauce if it is too thick. Serve immediately or cook 1-2 additional hours on low to further deepen and marry the flavors.
Rosane Oliveira, DVM, PhD
Rosane Oliveira, DVM, PhD is Founding Director of UC Davis Integrative Medicine and Adjunct Assistant Professor at the Department of Public Health Sciences at the School of Medicine at the University of California Davis. Blending a life-long passion for food and nutrition with over 20 years of scientific experience in genetic research, Dr. Oliveira is devoted to educating people about how food and lifestyle choices can affect genetic expression–i.e. how genes are turned on and off and either cause disease or promote health. She is a native of Rio de Janeiro, Brazil and has lived in the US since 2003.