Healthy, oil-free raw vegan chili

The healthy, oil-free raw vegan chili is easy to prepare and is in no way inferior to conventional chili.

Portion information: The specified amount for 2 people is sufficient for 2-3 main courses or 4-6 side dishes.

Preparation time: The relatively long preparation time for a raw vegan dish is due to the fact that there is a lot of chopping work involved. If two people prepare the dish, the preparation time is reduced considerably.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than twice the average daily requirement of vitamin C and over 100% of that of vitamin K. Copper, manganese, vitamin B₆ and omega-3 fatty acids are also almost 100% covered.

Zucchini: Zucchini is versatile in terms of its use (can also be eaten raw). In addition to the classic green zucchini, yellow zucchini is also increasingly available. However, they taste almost identical, which is why you can use both forms for this dish. Zucchini is easy to digest, low in calories and rich in vitamins. Be careful with bitter-tasting zucchini. The bitter taste is caused by the poisonous bitter substances cucurbitacins. These cannot be destroyed by cooking and attack the stomach and intestinal mucosa. An increased content of bitter substances can arise, especially when grown at home (by backcrossing home-grown seeds or crossing with other pumpkin plants).

Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.

Sweet peppers: Most peppers change color from green to red, yellow or orange during the ripening process, depending on the carotenoids present. This is because chlorophyll, the green leaf pigment that is crucial for photosynthesis, decreases while the colored carotenoid pigments appear. Green peppers therefore often have a more pronounced flavor than ripe red and yellow peppers, although the latter tend to taste a little sweeter.

Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). This is one reason why we added them alongside the linseed. They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many trace elements.

Flaxseeds have a slightly nutty taste and contain around 40% fat. Half of this is alpha-linolenic acid, a polyunsaturated omega-3 fatty acid.

Despite the similar name, cumin is not closely related to caraway and also differs greatly in taste. Ground cumin has a fresh and slightly spicy aroma, which it owes to the cuminaldehyde contained in the essential oil.

Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave this ingredient out, as there is no alternative with a similar taste. Flat-leaf parsley, which looks similar, has a completely different taste.

Reduce salt and oil: We have deliberately left out oil and salt for health reasons. However, you can add a little more salt if necessary. You can find out more about this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.

Dried tomatoes and salt content: Dried tomatoes are often additionally salted. When buying, pay attention to the quality and additives of the dried tomatoes.

If you are not a strict raw foodist, you can also mix in kidney beans. This will make it even more reminiscent of classic chili.

Vegetable variations: You can also vary the amount of vegetables individually or leave some out completely. For example, you can reduce the amount of corn (especially if you add kidney beans) or add cucumber to the chili.

Spiciness: Depending on the spiciness of the chili used, you can achieve a noticeable spiciness in the dish. If you prefer it a little milder, you should be a little more cautious with fresh chili and chili powder and, if in doubt, add a little more seasoning.