White Bean Veggie Chili is a hearty, creamy, and mildly spicy chili, perfect for frigid winter days. We pack in two kinds of beans, along with parsnips, onions, and corn, to make our chili filling and satisfying. We use cashews to create a creamy white chili base without the usual high saturated fat cream and cheese.
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Can there ever be too many chili versions? I don't think so! This version is a riff on white chicken chili, but we make it a meatless white chili! We thicken it with creamy cashews to make it a cozy, heart healthy white chili to warm you up from the inside out!
White Bean Veggie Chili pairs well with a simple side salad, like this arugula salad, and easy drop biscuits. Also try our other chili recipes, like mushroom chili, or three bean chili.
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Heart Health Benefits of White Bean Veggie Chili
Chili is one of those foods that has a million versions, any of which can easily be incredibly healthy, or off the charts unhealthy. This version falls into the former category (of course!).
If you've been here long, you know I say all the time that beans are one of the heart healthiest foods out there, and very few people eat enough of them. This chili will help you get there. Beans are high in protein, fiber, potassium, magnesium, zinc, and iron, and are rich in antioxidants. Consuming beans may lower LDL cholesterol, and reduce the risk for metabolic syndrome, ischemic heart disease, and diabetes (1). The compounds in beans may also help lower blood pressure, improve immune function, and reduce overall inflammation (2, 3).
We use a homemade vegetable stock as our base, which has no added salt, and we choose no added salt versions of all our canned goods, when there's an option, so our white bean chili ends up being low sodium, too! Learn more about cooking low sodium.
We use onions, parsnips, and corn for our veggies. Parsnips are a good source of potassium and vitamin C, and onions and garlic add more vitamin C and anticancer sulfur compounds (4) - not to mention a ton of flavor! Corn may get a bad rap, but it's a great source of eye protective lutein and zeaxanthin (5).
We opted for a cashew cream instead of heavy cream or cheese to thicken the chili. This allowed us to add even more fiber, and keep the saturated fat to a minimum.
Bottom line: This meatless white bean chili boasts 67% of daily fiber recommendations, 42% of daily protein recommendations, 40% of iron recommendation, 39% daily recommendation of magnesium, and 31% daily recommendation of potassium!
Ingredients
We're using easy-to-find ingredients for our vegetarian white chili! Look for canned products with no added salt, or low sodium.
- Olive oil
- Onion
- Parsnips
- Garlic
- Cumin
- Oregano
- Cayenne powder
- Vegetable stock
- Great northern beans
- Chickpeas
- Mild green chilies
- Frozen corn
- Cashews
- Lime juice (not pictured)
See recipe card for quantities.
Instructions
Follow these easy step by step instructions for delicious white bean veggie chili!
- Step 1: Add water to the cashews, and set aside to soak.
- Step 2: Chop the onions and parsnips.
- Step 3: Heat oil in a large pot or Dutch oven, and sauté the onions and parsnips for about 5 minutes.
- Step 4: Add the minced garlic, and cook another minute, until fragrant.
- Step 5: Add the spices, and combine.
- Step 6: Pour in the vegetable stock.
- Step 7: Add the beans, chilies, and corn, and stir to combine. Bring to a boil, reduce heat to low, cover, and simmer for 20-30 minutes.
- Step 8: When chili is almost done, dump the cashews and soaking water into a blender, and blend on high until smooth.
- Step 9: Pour the cashew cream and lime juice into the chili.
- Step 10: Stir to combine. Serve hot, garnished as desired.
Hint: raw, unsalted cashews are best to make the cashew cream. But if you can only find roasted and/or salted, that will work, too. You may want to soak them a little longer to soften them better.
Substitutions
Chili can be made to suit your tastes and what you have on hand! Here are some options for substitutions.
- Parsnips - try turnips or potatoes. Non-white veggies work in a pinch too - carrots would be a great option.
- Beans - truly, any beans you like will work here - navy beans, black eyed peas, black beans, kidney beans, etc.
- Cashews - try almonds, walnuts, or make it nut free with sunflower seeds. You can also use coconut cream if desired, but this will add more saturated fat.
Equipment
To make this version of white bean chili, you will need some basic kitchen tools, like measuring cups and spoons, a cutting board and knife, and a large pot with a lid.
You will also need a good blender or food processor. A smaller one will work fine, with at least a 2 cup capacity. Something like this Ninja Personal Blender (affiliate link) would work great.
Storage
Leftovers should be cooled, and stored in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stove or in the microwave.
This chili can be frozen for 6-12 months. The liquid may separate some when thawed, but will still be safe to eat.
Pro tip
Chop your onions and parsnips to be no larger than the beans you're using. Having all the ingredients in similar sizes allows for a better distribution on your spoon!
FAQ
In this recipe, we're using great northern beans and chickpeas. You can also use cannellini beans or navy beans for white chili.
You can use sunflower seeds instead of cashews to make a cream. Alternatively, you can try using 1 cup of extra creamy oat milk or an unsweetened/unflavored soy creamer.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with white bean veggie chili:
📖 Recipe
White Bean Veggie Chili
Equipment
Ingredients
- ¾ cup Raw Cashews
- ¾ cup Water
- 1 tablespoon Olive Oil
- 1 Onion chopped
- 2 medium Parsnips peeled and chopped
- 4 cloves Garlic minced
- 2 teaspoon Cumin
- 1 teaspoon Oregano
- ¼ teaspoon Cayenne Powder optional
- 4 cups Homemade Vegetable Stock or low sodium vegetable broth
- 2 cans No Added Salt Great Northern Beans or Cannellini Beans rinsed and drained
- 2 cans No Added Salt Chickpeas drained and rinsed
- 1 ½ cup Frozen White Corn
- 7 oz can Mild Green Chilies
- 1 tablespoon Lime Juice
- Fresh cilantro, avocado slices, and lime slices for garnish, as desired
Instructions
- Combine the cashews and water, and set aside.
- Heat oil in a pot over medium heat, and add the chopped onion and parsnips.
- Saute until the onions are translucent and starting to brown, about 5 minutes.
- Add the garlic, and saute for a minute, until fragrant.
- Add the cumin, oregano, and cayenne (if using), stir, and cook for one minute more.
- Pour in the vegetable stock and stir.
- Add the beans, corn, and green chilies. Stir.
- Bring to a boil, reduce heat to low, cover and simmer for 20-30 minutes.
- Meanwhile, dump the cashews and soaking water into a blender, and blend on high until smooth.
- After 20-30 minutes, remove the chili from the heat, and stir in the cashew cream and the lime juice.
- Taste and adjust seasonings if needed.
- Serve hot, garnished as desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean before beginning
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid scalding burns
P. Wolf says
We had some parsnips left from our garden. They were perfect in this yummy chili. I did not add the cayenne powder or the chilies as we don't like the heat. The chili was delicious and filling. We loved the creaminess of it. I served it with a tossed salad and it made a great dinner!
Laura Yautz says
Thanks so much! Glad to hear you loved the chili.