I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Southwest Veggie Chili

Name: Southwest Veggie Chili
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6 servings
Ingredients: Spanish Onion; Garlic; Sweet Potato; Celery; Red Bell Pepper; Canned Tomato; Vegetable Stock; Tomato Paste; Canned Black Beans; Frozen Corn; Extra-virgin Olive Oil; Chili Powder; Cumin; Sea Salt; Black Pepper

Recipe by Kelsey Russell-Murray

Ingredients

Time

35m

Serves

This comforting 1-pot chilli is hearty, easy to make and packs a ton of flavour and nutrition! This vegan recipe is a gut health superstar thanks to all of the high fibre ingredients. Plenty of fibre and plant protein to keep you satisfied for hours. This is the perfect warming meal to serve throughout the winter, and it’s a great prep option for lunches and busy evenings since it keeps in the fridge all week and freezes well.

One Pot

Vegan

Meal Prep

Ingredients

1 large

Spanish Onion

diced

4 cloves

Garlic

minced

1 med

Sweet Potato

diced

3 large stalks

Celery

finely chopped

1 large

Red Bell Pepper

seeded & diced

1 796ml can

Canned Tomato

diced

2 cups

Vegetable Stock

1/2 cup

Tomato Paste

1 398ml can

Canned Black Beans

drained & rinsed

2 cups

Frozen Corn

2 Tbsp

Extra-virgin Olive Oil

2 Tbsp

Chili Powder

2 tsp

Cumin

ground

1/2 tsp

Sea Salt

1/4 tsp

Black Pepper

Instructions

In a large pot, sauté the onion and the garlic in the olive oil with a pinch of salt over medium heat until soft and translucent, about 5 minutes.

Add the sweet potatoes and sauté for another 10 minutes. Add the bell pepper and sauté for 3-5 minutes.

Add the can of diced tomatoes (with the juice), broth, and tomato paste. Stir to combine. Increase heat to medium-high.

Add the drained and rinsed beans, corn, and spices. Simmer the mixture, uncovered, for 10-15 minutes until thickened. Taste and season with additional salt if desired.

Serve hot with desired toppings! Keeps well in the fridge for 5-6 days or stored in an airtight container in the freezer for up to 1 month.

Substitutions: Substitute black beans for beans of your choice. Kidney or pinto beans would be a great option. Swap or omit the bell peppers, corn or sweet potato for veggies of your choice. Substitute water for vegetable broth if you don’t have any on hand.

Optional Toppings: Sour cream, diced tomatoes, shredded cheese, tortilla chips, chopped green onions, chopped fresh cilantro.