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White Three-Bean Chili (vegan | gf)
After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.