By Brandon McDearis

Sometimes, nothing can be more comforting than a warm bowl of soup this time of year, especially upon returning home from an outdoor workout.  Luckily, soups can also be one of the most effective ways of guaranteeing yourself a nutrient dense meal. Not only is this white bean chili chalked full of nutrients, but it is quick and easy enough to prepare on a week night, and can be done for under $10 (That is provided that you have a little olive oil and white wine hiding out somewhere in the cupboard). You can cut back on the amount of ingredients used here to make a smaller batch, but it freezes well and can be used as dinner again in a couple of weeks, if you want to go ahead and make the full recipe. Lastly, don’t feel like you necessarily have to hold out on preparing this one until the nasty winter weather comes around. This is one of the few types of chili that is light and refreshing enough to enjoy during summer months as well. This recipe makes 16 (6-8oz) servings.

– 1 sweet onion diced

– 1 green bell pepper diced

– 2 medium-sized carrots diced

– 3 cloves garlic minced

– ¼ cup of dry white wine such as Chardonnay

– 2 16oz cans of Great Northern Beans (strained and rinsed)

– 1 16oz can of whole kernel corn (strained and rinsed)

– 5 16 oz cans of stewed tomatoes

– 2 tablespoons of olive oil

– 2 teaspoons of cumin

– 1 teaspoon chili powder

– 1 teaspoon paprika

– salt and pepper to taste

– 1 bunch cilantro chopped finely

  1. In a heavy-bottomed sauce pot, saute the onion, pepper, and carrots in the olive oil at medium-high heat for about 2-3 minutes until tender. Add the garlic and continue sauteing for 1-2 more minutes. Add the white wine to deglaze the pan and let reduce half way for about 30 seconds.
  2. Add the Great Northern Beans, the corn, and the stewed tomatoes to the pot. Bring to a boil and then reduce heat to medium-low, stir, then cover, and simmer for 10 minutes. Add the next 3 ingredients, stir, cover again, and continue to cook for another 10-15 minutes.
  3. Remove from heat, season with salt and pepper to your liking and add the cilantro. 

Nutrition Facts:

Calories: 180 / Fat: 2g / Carbohydrates: 26g / Fiber: 6g / Protein: 8g

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Brandon McDearis is a personal chef working in the Charlotte area.  He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com.  In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics.  He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.