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Vegan Chipotle Mexican Stew (With Plant-Based Protein!)

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I hope you like plant-based soups! But first…

Let’s talk about recipe blogs.

Some people love reading about a person’s life and how they arrived at making a certain recipe. That’s great for them… but that’s not what you’ll find here.

To continue being mindful of your time, when I post recipes I’ll write a quick blurb about them, what makes them worth your time to try, then the recipe itself. Below the recipe, I’ll add some tidbits about nutritional info (not calories, but actually what is in the food that’s good for you) and other fun facts about food in general.

I want to help support your healthy and mindful eating habits, so hopefully now you know exactly what to expect. Without further ado…

One of my big goals for this year is to eat vegan, or plant-based, foods as often as possible so that I can pack in as many nutrients as possible into each meal (among other health-related reasons I’ll share over time). Then I came across this super simple, quick, and nutritious recipe for the chilly winter nights we still have ahead of us.

So if you feel like enjoying a hearty stew that’s packed with nutrients, I hope you give this one a try.

Vegan Chipotle Mexican Stew

Vegan Chipotle Mexican Stew

A filling, protein-packed stew. If the temperature doesn't warm you up, the spice will!
Prep Time5 mins
Cook Time30 mins
Cost: $10-15

Ingredients

  • 3 cans garbanzo beans (or chickpeas)
  • 4 cups vegetable broth (or 2 vegetable bouillon cubes)
  • 4 cups water
  • 1 can diced tomatoes
  • 1 cup chopped kale
  • 1 7oz can chipotle peppers in adobo sauce

Instructions

  • Add all of the ingredients together in a pot
  • NOTE: For less spice, add less chipotle peppers
  • Bring water to a boil then simmer for 20-30 minutes
  • Enjoy!

Notes

If you want to add some crunchies to the soup, take some of the chopped kale, toss it with olive oil, salt, and pepper. Then bake at 350 degrees until crispy (about 10 minutes).

(original recipe here)

 

Health Benefits

I’ve long been a fan of using chickpeas/garbanzo beans because they are immediately filling and have enzymes in them that keep you feeling fuller for longer. As a perpetually hungry person, that’s great. But they also have loads of other benefits like helping lower cholesterol, and providing nutrients that are difficult to find like selenium. Did I mention they’re a great source of plant-based protein, too?

As for the tomatoes, did you know some varieties can have nearly as much vitamin C in them as an orange? That’s right; if you’re not a fan of citrus, a tomato can help keep the doctor away, too! But they’re also really beneficial in fighting certain types of cancer. They have lycopene (what makes the tomatoes red) and beta-carotine (what makes carrots orange), both of which have been shown to fight off prostate cancer.

kale chips

And then there’s kale, the jewel of greens. According to Healthline, here’s what one cup of kale gives you:

A single cup of raw kale (about 67 grams or 2.4 ounces) contains:

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV
  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

I hope you love this as much as I did!