Characteristics

This is a very simple version of the popular “chili” meal that is perfectly suited for vegans, vegetarians, anyone with a heart disease or those wishing to avoid processed or canned high sodium versions. It provides an excellent combination of complex carbohydrates and proteins. It is naturally low in sodium, virtually fat free, and high in fiber. It makes a delicious and filling meal that can be suited to satisfy all tastebuds.

TYPE: Lunch, Dinner
PREP TIME: < 30-45mins depending if rice and beans need to be cooked fresh
SERVINGS: Makes about 4 - 6

• Vegan
• Gluten-free
• Wheat-free
• Soy-free
• Corn-free
• Peanut-free
• Nut-free
• Refined Sugar-free

Goodies Needed*

INGREDIENTS:

• 2 cups Kidney Beans (cooked from dry, organic beans)
• 1.5 cups Brown Basmati Rice (cooked from dry, organic rice)
• 3 - 4 cups (750-1000mls) Pure Tomato Puree (organic)
• 2 cups (1 pint) Cherry/Baby Tomatoes (organic)
• 1 Green Bell Pepper (organic)
• 2 cups (1 pint) Crimini mushrooms (organic)
• 2 garlic cloves (organic)
• ¼ White Onion (organic)
• Chili Powder (organic)
• Cayenne Pepper (organic)
• Sea Salt or Himalayan Salt (unrefined)

TOOLS:

• Pot(s)
• Stove
• Utensils

Preparation Steps

1. Begin cooking your rice and beans according to package instructions, unless they are already pre-cooked, then jump to step 2. Dry beans should always be soaked overnight.

• Pour the tomato sauce into a large pot, cover and begin heating on low-medium.
• Peel the garlic and onion, chop up finely and stir into the sauce pot.
• Rinse and dice the mushrooms, and stir into the sauce pot.
• Rinse and dice the bell pepper, and stir into the sauce pot.
• Rinse and cut the tomatoes into quarters, and stir into the sauce pot.
• Add in 1 tablespoonful of the chili powder to the sauce pot, along with a few sprinkles of the cayenne pepper and salt. Start off easy and add more later if you feel it needs it. Meals get spicier with age, so leftovers may be too spicy if too much is added initially.
• Stir all of the ingredients thoroughly, cover and simmer on low heat for about 15 minutes, stirring occasionally.
• At about the 15 minute mark, stir in the cooked rice and beans.
• Taste the mixture and add in more chili powder, cayenne or salt to adjust to your tastebuds.
• If mixture is too thick, add in more tomato puree or some water to thin it out.
• Simmer another few minutes if the rice and beans were cold, otherwise if they were freshly cooked, stir together and remove from the heat. There is no need to overcook the vegetables and lose their nutrient value.
• Pour the chili into bowls and enjoy.

Meal Nutritional Benefits

Kidney Beans:

• Excellent source of protein and cholesterol lowering fiber
• good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
• help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
• enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
• for more information, visit the kidney beans detailed overview from World’s Healthiest Foods

Brown Rice:

• good source of (in descending order): manganese, slenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
• offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
• provides excellent source of energy and helps maintain healthy weight
• thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
• for more information, visit the brown rice 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 while it adds an appetizing, colourful touch to the pizza, especially if you mix of all 3 colors of peppers
• 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

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• protects against many cancers, protects against asbestos and promotes healthy weight control
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from 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 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

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