Yes, there are many canned vegetarian chili options available. Canned vegetarian chili provides a quick, convenient meal or snack that fits into a vegetarian diet. With the rise in popularity of meatless eating, food manufacturers now produce a wide selection of canned chilis made without meat, poultry, or seafood.
What is vegetarian chili?
Vegetarian chili is a type of chili made without meat, poultry, fish, or seafood. The primary ingredients are beans, tomatoes, peppers, onions, and chili peppers. Vegetarian chili gets its protein from beans and sometimes incorporates other vegetarian protein sources like quinoa, soy crumbles, or eggs. The flavor comes from chili peppers and bold seasonings like cumin, oregano, garlic, and paprika.
Vegetarian chili can be made with a variety of beans including kidney beans, black beans, pinto beans, white beans, chickpeas, and lentils. The bean choice impacts the texture and flavor. Smaller beans like lentils break down more during cooking for a thicker consistency. Larger beans hold their shape better for a heartier texture. Darker beans like black beans and kidney beans have an earthier, robust flavor. Lighter beans like cannellini have a milder taste.
Types of canned vegetarian chili
There are many canned vegetarian chili options on supermarket shelves. Here are some of the most common types:
Traditional
Traditional vegetarian chilis are made with a combination of beans, tomatoes, bell peppers, onions, chili peppers, and classic chili seasonings. They have a similar look and taste as classic meat chilis, simply without the meat. Brands like Amy’s, Campbell’s Vegetarian, and Bush’s Best make traditional style canned vegetarian chilis.
Black Bean
As the name implies, black bean chili gets its rich color and flavor from black beans. Other standard chili vegetables like tomatoes, onions, and chili peppers are included. Some versions incorporate corn and sweet peppers for additional flavor. Brands like Amy’s, Trader Joe’s, and Whole Foods have canned black bean chilis.
White Bean
White bean chili is a lighter colored vegetarian chili made with white beans like cannellini beans, great northern beans, or navy beans. White bean chilis often include vegetables like zucchini, yellow squash, and spinach. The flavor is milder than other chili styles. Look for white bean chili from brands like Amy’s, Trader Joe’s, and Wolfgang Puck.
Southwestern
Southwestern style vegetarian chilis incorporate beans along with corn, peppers, cilantro, lime, and Mexican spices. They may include different varieties of beans like pinto, black, or white beans. Brands that make Southwestern style canned vegetarian chilis include Amy’s, Bush’s Best, and Whole Foods.
Chickpea
For a twist, chickpea based vegetarian chilis use chickpeas instead of beans. Chickpeas add protein and have a nuttier flavor. In addition to chickpeas, this vegetarian chili includes tomatoes, onions, peppers, and bold seasoning. Brands offering canned chickpea chili include Amy’s, Trader Joe’s, and Wolfgang Puck.
Nutrition of canned vegetarian chili
Canned vegetarian chilis provide a good dose of nutrition in one container. Here is the typical nutrition profile in 1 cup (244g) of canned vegetarian chili:
| Calories | Protein | Carbs | Fiber | Sugar | Fat |
|---|---|---|---|---|---|
| 230-300 | 10-20g | 30-50g | 10-15g | 3-10g | 1-15g |
The exact amounts vary between brands and chili styles based on the ingredients. But in general, canned vegetarian chilis contain:
– Calories: 200-300 calories per serving. Great option as a meal or snack.
– Protein: 10-20g from beans and sometimes additional vegetarian protein sources. Provides sustaining energy.
– Carbs: 30-50g per serving. Beans, tomatoes, corn, and peppers contribute carbs. Look for options with more nutritious complex carbs.
– Fiber: 10-15g per serving. Beans provide a hefty fiber boost to support digestion.
– Sugar: Around 3-10g per serving. Low amounts, mostly from natural vegetable sources.
– Fat: 1-15g per serving. Healthy fats from vegetable oil and nuts/seeds in some recipes. Low saturated fat.
In addition to these macronutrients, canned vegetarian chilis supply key micronutrients:
– Iron: 10-25% DV from beans, lentils, spinach
– Potassium: 15-30% DV from tomatoes, beans, potatoes
– Vitamin C: 40-50% DV from tomatoes, peppers
– Vitamin A: 15-25% DV from carrots, peppers, sweet potato
– Folate: 55-70% DV from beans, lentils
– Manganese: 50-60% DV from beans, chickpeas, seeds
So vegetarian chili provides protein, fiber, antioxidants, and important vitamins and minerals. It makes for a hearty, nourishing meal without the meat.
Benefits of canned vegetarian chili
Here are some of the benefits of canned vegetarian chili:
Convenience
Canned vegetarian chili offers a quick, easy meal solution. You can heat it up and eat it straight from the can or incorporate it into other dishes. It requires no prep or chopping. Canned chili is shelf-stable so it’s conveniently on hand whenever you need it.
Nutritious
As shown above, canned vegetarian chili provides a nutrient powerhouse in one can. It contains protein, fiber, vitamins, minerals, antioxidants, and complex carbs. Vegetarian chili made with beans and vegetables makes for a nourishing meat-free meal.
Affordable
Canned vegetarian chili is typically an budget-friendly option. Cans cost between $1.50-$3.50 on average depending on brand and size. Canned chili provides a cost-effective simple meal.
Vegetarian
Canned vegetarian chili fits into a vegetarian diet, since it contains no meat ingredients. It provides sustaining plant-based protein from beans and other veggie protein sources. Pre-made canned chili means no worrying about creating flavorful vegetarian chili from scratch.
Versatile
Canned vegetarian chili works in many dishes beyond just a bowl of chili. You can put it on top of a baked potato, stir it into mac and cheese or rice, roll it up in a tortilla or flatbread, top a burger with it, or blend it into a dip. Endless possibilities!
Satisfying Comfort Food
Warming, protein-packed canned vegetarian chili makes for a comforting home-style meal. Enjoy it on a cold day or when you need a hearty dinner. The familiar flavors bring satisfaction.
Good for Batch Cooking
Canned vegetarian chili stores well in the pantry. Stock up when it’s on sale. Use multiple cans to quickly assemble big batch meals like chili mac, taco salad, or vegetarian chili nachos that can feed a crowd or provide ready-made lunches or dinners for the week.
Reduced Waste
Choosing shelf-stable canned vegetarian chili produces less food waste. An unopened can will keep for 2-5 years in the pantry. Once open, leftover canned chili keeps for 4-7 days in the refrigerator, minimizing spoilage. Cans are widely recyclable too.
Potential downsides
Canned vegetarian chili also has some potential downsides:
High Sodium
Like many canned foods, canned chili can be high in sodium with around 600-1200mg per serving. Choose lower sodium options or give a good rinse to reduce the salt content if needed.
Not Organic
Most canned chilis are not organic. If choosing organic food is important, look for the few certified organic canned chili options or make your own organic chili from scratch.
Added Preservatives
Some canned chilis contain preservatives and additives to prolong shelf life. Check labels and select options with cleaner ingredient lists if this is a concern.
Not Homemade Taste
Of course, canned chili won’t replicate the flavor of homemade chili since it’s mass-produced. But it provides an easy weeknight dinner solution with just a small tradeoff in taste.
Packaging Waste
While recyclable and reusable, cans still produce packaging waste. For zero waste, homemade chili or chili from the bulk bins would be a better choice.
Tips for choosing the best canned vegetarian chili
When shopping for canned vegetarian chili, keep the following tips in mind:
– Look for cans with a Best By date at least 6 months to 1 year away to maximize freshness.
– Inspect cans for damage like dents, bulges, or rust, and avoid purchasing any damaged cans.
– Compare nutrition labels and choose options lower in sodium, sugar, and unhealthy fats when possible.
– Select chilis with more fiber from beans, vegetables, whole grains, etc. Fiber content can range widely.
– Look for chilis made with extra veggies and plant-based protein sources beyond just beans.
– Prioritize chilis with recognizable, pronounceable ingredients rather than additives and preservatives.
– For convenience, consider single-serve pull tab cans you can take on the go.
– Evaluate price and select more budget-friendly canned chili options to save money. Store brands can be good.
– Consider your taste preferences – bean type, spice level, seasoning style, etc. – and choose an appealing chili variety.
With so many varieties available, take time to read labels and find the best canned vegetarian chili to suit your needs.
Healthy ways to use canned vegetarian chili
Once you’ve selected some delicious canned vegetarian chilis, get creative with healthy ways to use them in meals and snacks:
Chili Nachos
Top baked tortilla chips with canned chili, shredded cheese, salsa, guacamole, and fresh lime juice.
Chili Cheese Fries
Smother crispy baked fries with warm canned chili and melted cheese for an easy plant-based take on chili cheese fries.
Chili Mac
Stir canned chili into cooked whole grain macaroni along with some shredded cheddar for an easy one-pot chili macaroni.
Chili Baked Potato
Baked potatoes + canned chili + cheese, sour cream, and scallions. Quick and hearty!
Chili Burritos or Bowls
Fill a tortilla or bowl with canned chili, rice, beans, avocado, lettuce, cheese, and Greek yogurt.
Chili Topped Hot Dogs
Pile canned chili onto veggie dogs or sausages with mustard and onions for homemade chili dogs.
Chili Stuffed Peppers
Fill bell peppers with canned chili and shredded cheese then bake until hot and melty.
Chili Stuffed Spaghetti Squash
Scoop spaghetti squash strands and top with warm canned chili for a unique chili “pasta”.
Chili Omelet or Breakfast Burrito
For breakfast, fold canned chili into an omelet or add to a breakfast burrito with eggs and cheese.
Chili over Sweet Potatoes
Serve canned chili ladled over roasted sweet potato halves for a savory and nutritious meal.
Chili Topped Tots
For an appetizer, top tater tots with canned chili, cheese, and pickled jalapenos for spicy chili tots.
The options are endless for creative and healthy ways to enjoy canned vegetarian chili!
Recipes with canned vegetarian chili
Here are some tasty recipe ideas that incorporate canned vegetarian chili:
Vegetarian Chili Cheese Fries
Ingredients:
– 1 28oz can vegetarian chili
– 2 lbs baked french fries
– 1 cup shredded cheddar cheese
– Sour cream, scallions, hot sauce for topping
Instructions:
1. Preheat oven to 400oF. Arrange fries on a baking sheet.
2. Heat canned chili in saucepan until warmed through.
3. Place fries in oven for 5 minutes until hot.
4. Remove fries and top with canned chili and shredded cheese.
5. Bake 5 more minutes until cheese is melted.
6. Top with sour cream, scallions, and hot sauce.
Crockpot Chili Mac
Ingredients:
– 1 lb whole grain elbow macaroni
– 2 15oz cans vegetarian chili
– 1 cup shredded cheese
– 1/2 cup Greek yogurt
Instructions:
1. Cook elbow macaroni according to package directions.
2. In crockpot, combine canned chili and cooked macaroni.
3. Cook on Low 2-3 hours until heated through, stirring occasionally.
4. Stir in shredded cheese and Greek yogurt until combined.
5. Serve warm.
Chili Stuffed Sweet Potatoes
Ingredients:
– 2 large sweet potatoes, baked
– 1 15oz can black bean vegetarian chili
– 1/4 cup shredded pepperjack
– 2 Tbsp chopped cilantro
Instructions:
1. Preheat oven to 400°F. Place sweet potatoes on baking sheet, poke holes with fork, and bake 45-60 minutes until tender.
2. Slice potatoes lengthwise and open slightly.
3. Heat black bean chili and fill sweet potato halves with chili.
4. Top with shredded pepperjack cheese.
5. Bake 5 more minutes until cheese melts.
6. Garnish with fresh cilantro.
Conclusion
In summary, canned vegetarian chili provides a quick, easy, and nutritious meat-free meal option. With the growth in plant-based eating, brands now offer many varieties of canned chilis made without meat. The best canned vegetarian chilis contain a wholesome mix of beans, vegetables, and spices. Look for options lower in sodium and preservatives. Canned vegetarian chili can be used in endless healthy recipes from nachos to burritos to casseroles. With delicious prepared chili ready in the pantry, you can pull together vegetarian meals in a flash. Canned chili offers affordable, convenient plant-based protein. Keep a few cans on hand to make meatless meals a breeze.