How to Turn a Chili Recipe Into an Iron-Rich VEGAN Version

VEGAN; a person who does not eat any food derived from animals and who typically does not use other animal products.

Many people today choose to eat a more plant-based diet, whether that means being a strict vegan or a vegetarian or simply limiting animal products in their everyday life for one reason or another. We could get into why people choose a specific diet, but this isn’t going to be the time or place, so if you’re interested in chatting further, leave a comment, and I’d be happy to bounce ideas around.

Being plant-based holds differing ideals, but let’s discuss how to create a DELICIOUS vegan meal! 

For the most part, all recipes are adaptable to become plant-based or even fully vegan. So today I’m going to choose a recipe shared with me by a local postpartum doula when I asked for suggestions on an iron-rich meal for a newly postpartum mom struggling with low hemoglobin.

See below how I take the original chili recipe and substitute ingredients to make this delicious VEGAN chili!

SWEET POTATO CHILI

Original recipe

Original Ingredients

• 2 pounds ground beef (organic, grass-fed is best!)
• 2 14 oz cans diced tomatoes
• 2 14 oz cans tomato sauce
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 bag frozen spinach
• 3 large sweet potatoes
• 2 tsp salt
• 1/2 tsp pepper
• 2 tsp chili powder
• 3 cups broth

VEGAN Ingredients

• 2 cups uncooked lentils 
• 2 14 oz cans diced tomatoes
• 2 14 oz cans tomato sauce
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 bag frozen spinach
• 3 large sweet potatoes
• 2 tsp salt
• 1/2 tsp pepper
• 2 tsp chili powder
• 3 cups vegetable/mushroom broth
  

Instructions

1. In a pan, sauté the onion and garlic until aromatic 
   • This would be the time to brown the meat or meat substitute (impossible sausage)
2. Once the onions are translucent transfer them to the crockpot, and add the chopped sweet potatoes, tomatoes and sauce, frozen spinach, broth, and spices.
3. Stir thoroughly to ensure the sweet potatoes are fully submerged in broth and put the lid on the pot.
4. Cook on low for 6 hours, or high for 4. Until lentils and sweet potato are tender.

Samantha Martin of Doula Mae Birth Services is a Birth Boot Camp Doula and Instructor based in Minnesota who loves cooking plant-based meals for her family. Eating plant-based isn’t always easy but since choosing to eat a plant-based diet in late 2014 she’s modified many recipes that have now become favorite staples in her house.