Characteristics

This is a delicious homemade, fully plant-based chili that combines an array of sweet and spicy flavors. It provides healthy carbohydrates, fats and proteins. It is naturally low in sodium, fat and cholesterol free. It is rich in fiber and micronutrients, providing solely nutrient dense calories. It provides an excellent source of calcium, iron, and vitamin C. It is a filling and hardy meal that can be adjusted to personal taste buds. It can be enjoyed by the whole family anytime of the year, but is especially great for cold fall or winter days. The molasses, which end up tasting like soy sauce and bring out sweet and fragrant tones with the pineapple and ginger, give this chili a delightful Asian-infused flavor experience.

PREP TIME: <60 mins (<30 mins with pre-cooked beans)
SERVINGS: makes about 4 servings

  • 100% Plant-based (vegan)
  • Whole food
  • Grain free
  • Wheat free
  • Gluten free
  • Corn free
  • Soy free
  • Peanut free
  • Nut free
  • Oil free
  • Refined Sugar free

Goodies Needed

INGREDIENTS:

  • 1/2 of a large Sweet Onion (organic)
  • 1 Tbsp of fresh minced/grated Ginger (organic)
  • 2 cups of Black Beans (organic, cooked from dry)
  • 3 Tomatoes (organic)
  • 1 Orange, Yellow or Red Bell Pepper (organic)
  • 1/4 - 1/2 of a fresh Pineapple (organic)
  • 1 Package (227g/8oz) of Shiitake Mushrooms (organic)
  • 4 – 5 Tbsp of Blackstrap Molasses (organic)
  • ¼ – ½ cup of Sesame Seeds (organic, raw)
  • 1 Lime’s squeezed juice (organic)
  • ¼ – ½ tsp Black Pepper (organic)
  • ¼ – ½ tsp Cayenne Pepper (organic)
  • 1 Tbsp dried Oregano (organic)
  • 1 Tbsp Chili Powder (organic)
  • ¼ – ½ tsp Sea salt (unrefined)

TOOLS:

  • Pot, medium or large
  • Skillet/Pan, large
  • Stove
  • Cutting Board
  • Grater (optional)

Preparation Steps

  1. Pre-soak your beans in plenty of water for 12 to 24 hours. When you are ready to cook, drain the water, rinse the beans really well and fill the pot back up with double the water to beans. Place on stove, cover and bring to a boil on high heat. Once boiling starts, reduce heat to low and continue cooking covered for about 35 to 45 minutes.
  2. Place a thin layer (~1/2 inch) of water into your large pan and begin to heat on low-medium.
  3. Peel the onion, cut in half and chop up half of it as finely as desired. Add to the pan, cover and continue cooking.
  4. Peel the ginger and mince or grate about a tablespoonful of it. Add to the pan.
  5. Clean the mushrooms, cut up into small chunks and add into the pan.
  6. Wash the bell pepper(s), remove the core, and dice into small chunks. Add into the pan. Be sure to keep the pan covered in between additions.
  7. Wash the tomatoes, and dice into chunks. Add into the pan with all of their juices, and simmer the mixture for another 10 minutes. (Set a timer.)
  8. Prepare the fresh pineapple and dice the required amount into small chunks. Watch this instructional video to know how to work with a fresh pineapple.
  9. When your timer goes off, add the pineapple chunks to the pan, as well as the lime juice and molasses. (You may need a little more molasses depending on the size of the veggies used, but don’t overdo it as the mixture does become watery with heating.)
  10. Sprinkle the sesame seeds, black pepper, cayenne pepper, chili powder, oregano and salt into the pan, stir everything well and continue to simmer for another 5 minutes, or until mixture is cooked to your liking. Stir occasionally during the cooking process.
  11. Remove pan from heat.
  12. Once your beans are cooked, remove from heat, drain the water and add about 2 cups of beans into the pan.
  13. Stir everything together well and serve.

Meal Nutritional Benefits

Black Beans:

  • Excellent source of protein, iron and cholesterol lowering fiber
  • good source of (in descending order): molybdenum, folate, fiber, tryptophan, manganese, protein, magnesium, vitamin B1, phosphorus and iron
  • help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and boost energy
  • enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
  • help to detoxify sulfites thanks to the high molybdenum
  • enhance overall good health and provide antioxidant activity thanks to the manganese
  • for more information, visit the black beans detailed overview from World’s Healthiest Foods

Coconuts (Coconut Oil):

  • Has various health promoting qualities in almost all areas of the body, including boosting the immune system
  • Contains antimicrobial, antiviral and antibacterial properties
  • Excellent, rich and healthy source of saturated fats in the form of medium chain triglycerides
  • Scientifically tested to prevent and heal dementia and Alzheimer’s
  • For a complete overview and detailed list of health benefits read more about coconuts

Shiitake Mushrooms:

  • A symbol of longevity in Asian cultures
  • good source of (in descending order): iron, vitamin C, protein and fiber
  • Enhance immune system, lower cholesterol levels, decrease risk of cancers through potent antioxidant action, decrease risk of anemia and promote overall optimal health
  • for more information, visit the shiitake mushroom detailed overview from World’s Healthiest Foods

Ginger:

  • good source of (in descending order): potassium, magnesium, copper, manganese, and vitamin B6
  • offers gastrointestinal relief (promotes elimination of intestinal gas and help prevent and/or relieve nausea)
  • protects against colorectal cancer, offer anti-inflammatory effects, boosts the immune system and helps enhance overall health
  • for more information, visit the ginger detailed overview from World’s Healthiest Foods

Onions (Sweet):

  • good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
  • promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
  • reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
  • have anti-inflammatory and anti-bacterial activity
  • for more information, visit the onions detailed overview from World’s Healthiest Foods

Tomatoes:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers:

  • Great source of antioxidants
  • good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
  • helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Pineapple:

  • Good source of antioxidants
  • good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
  • promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
  • for more information, visit the pineapple detailed overview from World’s Healthiest Foods

Blackstrap Molasses:

  • Great source of calcium and iron
  • good source of (in descending order): manganese, copper, iron, calcium, potassium, magnesium, vitamin B6 and selenium
  • helps replenish iron stores and protect against anemia, while boosting energy
  • enhances healthy nerve transmission, helps proper bone and tooth formation, and enhances proper energy formation
  • for more information, visit the blackstrap molasses detailed overview from World’s Healthiest Foods

Sesame Seeds:

  • good source of (in descending order): copper, manganese, calcium, magnesium, iron, phosphorus, zinc, vitamin B1 and fiber
  • have cholesterol lowering effect, work to prevent high blood pressure, protect liver from oxidative damage and increase vitamin E stores in
  • for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods

Limes/Lemons:

  • Add a great tang of taste to any meal
  • An excellent source of vitamin C
  • Provide phytonutrients with antioxidant and antibiotic effects
  • Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
  • For more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Black Pepper:

  • Good source of: manganese, vitamin K, iron and fiber
  • Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • Also contains antibacterial and antioxidant properties
  • For more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

Oregano:

  • Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
  • Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
  • For more information, visit the oregano detailed overview from the World’s Healthiest Foods

Cayenne Pepper:

  • Adds a spicy taste to any meal
  • good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Chili Pepper (powder):

  • Adds a zesty taste to any meal
  • good source of (in descending order): vitamin A, fiber, vitamin C, potassium and iron
  • offers pain-reducing and inflammation-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, helps regulate weight, helps stop spread of prostate cancer, lowers risk of type 2 diabetes and enhances overall health
  • for more information, visit the chili pepper detailed overview from World’s Healthiest Foods