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Mushroom Chili

Article written and reviewed by Jenny Gormley, BS
Published January 30, 2021

This hearty mushroom and corn chili will have you warmed up from your head to your toes! With smoky spices and sweet corn, this tomato chili covers all flavor bases making for an excellent potluck option.

Yields4 Servings
Prep Time10 minsCook Time50 minsTotal Time1 hr

Photos by: Allie @threelittlechickpeasblog

Chili is a great type of recipe to help you reverse insulin resistance. Beans are naturally low in fat and nutrient dense. Some great options include navy, pinto, black, red kidney, and great northern beans.

 

Beans and all legumes can help you manage your blood sugar levels because they are made up of complex carbohydrates, including fiber, which digests more slowly into your body. This chili will leave you feeling satisfied and fueled eaten on its own, or on top of sweet potatoes or your favorite whole grain.

This recipe serves 4 people and can be made on the stove top, or in a pressure cooker. If you use a pressure cooker, be sure to use the saute function to cook the onion and garlic together until they become fragrant, about 8 minutes. Then add the remaining ingredients and switch to the high pressure cook setting and cook for 6 minutes.

 

Do mushrooms have nutritional value?

Mushrooms supply a variety of different vitamins and minerals to your body; they’re one of the only foods that offer a dietary source of vitamin D! Rich in fiber and selenium, scientific research demonstrates that consuming mushrooms regularly may help minimize the risk for various cancers.

What to do with mushrooms?

Mushrooms can be eaten raw on salads for a more earthy flavor or can be cooked, roasted or caramelized with onions to taste more hearty. You can add them to other recipes like tacos, veggie burgers, stir frys, and soups for an added nutrient boost.

Mushrooms go great with different herbs such as the ones in this recipe, cumin, paprika, and oregano. When cooked or soaked, mushrooms blended together with herbs and dates can make a delicious umami dressing for lettuce wraps or spring rolls.

 

There are many different varieties of mushrooms. The most commonly sold mushrooms at the store are baby bella, white button, and portabella mushrooms. Baby bella and white button mushrooms are small mushrooms that have a mild flavor and go deliciously with most dishes.

Portabella mushrooms are large mushroom caps that work great as burger substitutions and bruschetta bases. There are many types of specialty mushrooms available depending on where you live. Have fun with their unique flavor and try as many varieties as you can.

 

You can serve this chili in a big bowl with a fresh squeeze of lime, or over your favorite kind of potato. This chili would also go great with quinoa or wild rice. Use this recipe to batch prep some meals for the week or keep it in the freezer for up to 3 months.

Ingredients
 3 cups Yellow Onion
 6 Garlic Cloves
 3 cups Mushroom
 1 cup Vegetable Broth (low sodium)
 4 cups Tomatoes
 3 cups Black Beans
 1 tbsp Cumin
 1 tbsp Oregano
 1 tbsp Smoked Paprika
 ½ tbsp Chipotle
 3 cups Corn
 ¼ cup Lime Juice

Directions
1

Warm a large pot over medium heat.

2

Chop the onion, garlic, and mushrooms.

3

Put a small amount of vegetable broth into the pot and then add the onion and garlic.

4

Sauté the onions until they are translucent and the garlic is fragrant.

5

Chop the tomatoes.

6

Add the mushrooms, tomatoes, black beans, cumin, oregano, smoked paprika, and chipotle powder to the pot with the onion and garlic. Saute together for 5 minutes.

7

Add the remaining vegetable broth.

8

Bring the chili to a simmer over medium-high heat, cover, and cook for 40 minutes. Add water to the pot as needed to gain desired consistency.

9

Stir the corn into the chili and turn off the heat. Stir in the lime juice.

10

Serve alone, over sweet potatoes, regular potatoes, or a whole grain.

11

Enjoy!

Notes
12

The longer the chili cooks, the more cohesive and glazed the flavors will become.

13

Freshly chopped parsley or cilantro make a great garnish for this chili.

14

If you prefer to use canned tomatoes, be sure to make sure they don’t have any added oils or salts.

15

If you’d like to make this chili in your Instant Pot, follow the same instructions but cook the chili on high pressure for 6 minutes and use the quick release function to depressurize when cooking is complete.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 390
% Daily Value *
Total Fat 3.5g6%
Total Carbohydrate 78g26%
Protein 19.3g39%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

Ingredients
 3 cups Yellow Onion
 6 Garlic Cloves
 3 cups Mushroom
 1 cup Vegetable Broth (low sodium)
 4 cups Tomatoes
 3 cups Black Beans
 1 tbsp Cumin
 1 tbsp Oregano
 1 tbsp Smoked Paprika
 ½ tbsp Chipotle
 3 cups Corn
 ¼ cup Lime Juice

Directions

Directions
1

Warm a large pot over medium heat.

2

Chop the onion, garlic, and mushrooms.

3

Put a small amount of vegetable broth into the pot and then add the onion and garlic.

4

Sauté the onions until they are translucent and the garlic is fragrant.

5

Chop the tomatoes.

6

Add the mushrooms, tomatoes, black beans, cumin, oregano, smoked paprika, and chipotle powder to the pot with the onion and garlic. Saute together for 5 minutes.

7

Add the remaining vegetable broth.

8

Bring the chili to a simmer over medium-high heat, cover, and cook for 40 minutes. Add water to the pot as needed to gain desired consistency.

9

Stir the corn into the chili and turn off the heat. Stir in the lime juice.

10

Serve alone, over sweet potatoes, regular potatoes, or a whole grain.

11

Enjoy!

Notes
12

The longer the chili cooks, the more cohesive and glazed the flavors will become.

13

Freshly chopped parsley or cilantro make a great garnish for this chili.

14

If you prefer to use canned tomatoes, be sure to make sure they don’t have any added oils or salts.

15

If you’d like to make this chili in your Instant Pot, follow the same instructions but cook the chili on high pressure for 6 minutes and use the quick release function to depressurize when cooking is complete.

Mushroom Chili

About the author 

Jenny Gormley, BS

Jenny Gormley, BS is a Sports Nutrition Coach and founder of the Micronutrient Movement.

Her first job working in a kitchen started more than 12 years ago at the age of 15. Throughout the last decade, she has trained and worked in many different restaurants, all with different chefs and styles.

She is a self-taught chef who discovered a whole-food, plant-based lifestyle throughout her college education and hasn’t looked back since.

Jenny earned a Bachelor of Science in Fitness and Wellness from Northern Arizona University, with an emphasis in Health Education and Human Biology.